CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 8:00
(1) Snatch Complex of:
1 High Hang Power Snatch + 1 High Hang Squat Snatch + 1 Snatch Drop @50-55% of 1RM Snatch
*goal is to create SPEED through the middle
Metcon
Metcon (Time)
800m Run
50 GHD Sit-ups
50 Hand Release Push-ups
50 C2B Pull-ups
15:00 Time Cap
Bulletproofing
Pectoral Stretch x4 each side
3:00 of Bird Dog w/ :10 holds
*focus on returning to all fours with a very slow and controlled descent