CrossFit 234 – CrossFit
Home WOD
Metcon (Time)
80 Alternating Reverse Lunges
40 Hollow Rocks
20 Pike Push-ups
REST 2 Minutes
20 Pike Push-ups
40 Hollow Rocks
80 Alternating Reverse Lunges
https://youtu.be/1Jjjyp4uhks
Metcon (No Measure)
Tempo Jumping Squats (5×10)
(42X2)
*thats 4 seconds down, 2 second pause in bottom, Explode up into jump, 2 seconds reset at top
Strength
Metcon (Weight)
EMOM 8:00
1 Clean Complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
*start at 45% of 1RM and add 10-15# each minute as form allows. If you reach a near maximal effort before the 8th minute, reduce weight by 10-15# and continue.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies: 35#
Bulletproofing
3:00 of Deadbugs with :10 holds