November 6, 2023

Feet on plates, 3 position deadlift + clean pull
Deadlift: Floor to below the knee, floor to above the knee, floor to pockets, then clean pull
Build to ~100% of best clean

EMOM x8:
Clean deadlift to pockets
Below the knee clean

For time:
1-8 barbell front squats
8-1 strict pull-ups


CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


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