Nov. 8, 2021

EMOM x6:
Power clean,
Pause front squat,
Clean and Jerk
Into EMOM x6:
Clean and jerk
For time:
15 Front squats,
15 Pull-ups,
15 Thrusters,
15 Toes to bar,
15 Front squats,
15 Toes to bar,
15 Thrusters,
15 Pull-ups,
15 Front squats
(10 minute cap)


January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min


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