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

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