New Year’s Eve!

CrossFit 234 – CrossFitMetcon12/31 (Time)31 Push Press (75#/55#) 31 Pull-ups 31 Snatches (75#/55#) 31 Sit-ups 31 T2B 31 Push-ups 31 Box Jumps (24″/20″) 31 Back Squats (75#/55#) 31 Unbroken Double Unders 31 Thrusters (75#/55#) 31 Lunges 31 Burpees...

Monday

CrossFit 234 – CrossFitStrengthBack Squat (5×3)@ 81%MetconMetcon (Time)21-15-9 Alternating DB Snatch (50#/35#) C2B Pull-ups (M/S:pull-ups/banded C2B)BulletproofingKB Windmill (3×5) each side

Partner Saturday

CrossFit 234 – CrossFitMetconMetcon (AMRAP – Reps)AMRAP 30:00 10 Burpee Box Jump (24″/20″) 20 KB Swings (70#53#) 60 Double Unders (S:30 dubs/120 Singles)*While Partner A completes reps in the AMRAP, Partner B runs 400m. Partners switch once...

IS IT FRIDAY?!

CrossFit 234 – CrossFitStrengthBack Squat (10×3)@ 78%MetconCycle Annie (Time)50-40-30-20-10 reps of Double-Unders Abmat Sit-ups Calorie Bike (row sub: 75/60-60/45-45/30-30/20-15/10)BulletproofingPiriformis Stretch x6 each side (seared and lying down...

Christmas Aftermath

CrossFit 234 – CrossFitStrengthDeadlift (5×5)*Build to a heavy, sub-maximal set of 5 by adding weight each set. Start around 50% of old 1RM.MetconMetcon (Time)50 Wallballs (20#/14#-10’-9’)(M/S:20#/10#-9’) 40 Cal. Row 30 Alt. DB Snatch...