November 30, 2022

EMOM x6:
2 tall clean to low squat
2 tall split jerks
6-minutes to build to a heavy set for the day:
Clean deadlift to above the knee *Close
Squat clean

4 rounds, for load:
5 times through the complex, unbroken:
1 hang power clean
1 shoulder to overhead
1 front squat
2 minutes rest between rounds


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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