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010517

Warm-up: 20 min EZ: 400m Run, 100′ Walking lunges, 500m Row, 50 Single skips, 400m Ski, 10 ‘Push-up’ Burpees, 1Km Bike, 3 TGU/side 3 sets: 6 Strict Handstand push-up negatives OR 6 Long sitting KB press @40X1, 1-3 Rope climbs 5-1: Inchworm push-ups, 2x Strict chest to bar, 4x Hollow

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CrossFit Lite 01/05/16

Monday-Skill Gymnastics Warmup: 15 minutes Run 1 lap 10 Dowel Pass Throughs 5 Inchworm Push ups 5 Active Shoulders 5 Beat Swings Skill: Rope Climbs EMOMX20 8-10 Calorie Ski 5 Hollow Body to Superman Rolls 30 Seconds Double Unders/ Reverse Single Unders 8-10 Toes to Bar laying on back

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CrossFit Lite 28/04/17

Warmup: 15 minutes 10 Cal Ski 3 Arm Bars 2 TGU 1 Windmill Strength: Bent Over Row 3×12 Foam Roll Lats 30/30 Single Arm Ring Row 3×8 DB Reverse Flies 3×25 Wod: 15-12-9 Burpees Wallballs Rest 5 minutes 15-12-9 Walballs Burpees

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280417

EMOM x8: 3 Touch and go power snatch AMRAP in 8 min: 15 Cal row, 10 Toes to bar, 5 box jump overs (Land on top), 4 Min EZ Cals, 4 min rest AMRAP in 8 min: 30 Double-unders, 20 Alternating DB Snatch, 10 Burpees, 4 min EZ Cals

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270417

2 Front squat + 4 Back squat x3 sets – Use 85% of best front squat 3 sets: 10/leg banded single leg hip thrust, 20 Goblet squats, Rest 60-90s 3×12 Barbell bent over 1s pause @chest, 4s down, Rest 60s between

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CrossFit Lite 27/04/17

Warmup: 3 Rounds 250m row 50ft walking lunge-25 fwd/25bwd 10 Dowel Hinges 50ft High bear crawl-25fwd/25bwd Strength: Deadlift 3×12 Pigeon 30/30 Landmine RDL 3×8/side 3×25 Hip Thrust (shoulders on bench) Wod:Partner Chipper-one working at a time 60 Calories 50 Double Unders 40 Wallballs 30 Box Jump Overs 20 Pullups 10

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260417

6 sets to find a max Push press EMOM x5: 2 reps @90% of daily max 2 Rounds alternating with a partner: 20 Stiff leg dead-lits, 20 Sumo dead-lifts, 20 Conventional dead-lifts, 20 Heavy KB Swings – Rest as needed between rounds

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CrossFit Lite 26/04/17

Warmup: Burgener with Mobility 6 minute EMOM 3 Position Snatch Pockets/Above Knee/Floor Rest 3 minutes 6 Minute EMOM 2 Power Snatch 5 Sets from rack 1 Push Jerk 1 Split Jerk

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CrossFit Lite 25/04/17

Warmup: Partner Med ball tosses with band pull aparts Strength: Bench Press 3×12 Pec Stretch 30/30 Single Arm DB Bent Over row 3×8 3X25 band Pull Aparts Wod: 3 Minute AMRAPS with 3 minute rest 5 Calories-ski 10 Box Jumps Rest 3 Minutes 5 Calories-bike 10 Ring Rows Rest 3

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250417

Warm-up: 20 min @ easy pace 400m Run, 2 progressive TGU press, 50 Skips, 10 Dowel passthroughs, 10 Beat swings, 100′ Fwd bear crawl, 100′ Bkwd bear crawl, 10 Halo + Side lunge Gymnastics strength/skills

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