November 24, 2022

2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close
5 sets of 3 reps, building to one heavy set, snatch shrug *focus on posture and keeping the bar close then hitting SPEED past the knee
2 sets:
5 snatch press
5 overhead squats
5 drop snatch

EMOM x8:
1 above the knee snatch pull
1 above the knee squat snatch
1 squat snatch

5 rounds for time:
50 double under
5 heavy bench press


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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