CrossFit 234 – CrossFit
Strength
Strict Press (1×2)
(5-4-3-3-2-2)
-rest :90 between each set
-build load throughout
-must increase each set
-ending with a heavy double for the day
Metcon
Metcon (AMRAP – Rounds and Reps)
Death By EMOM
Odd: 4 Sets of: 1 T2B + 1 Pull-up + 1 C2B Pull-up
Even: 2 Clean and Jerk (115#/75#)
*C&J reps go up by 2 each round (e.g. 2,4,6,8,10 etc…)
*Scale T2B and pull-ups in a manner that increases difficulty each movement.
Bulletproofing
Turkish Get Ups (3×5) with large medicine ball