CrossFit 234 – CrossFit
Home WOD
Tempo Hovering Push-ups (5×8)
(32X2)
*3 seconds down, 2 second pause hovering above deck, Explode up, 2 second pause at top
Metcon (Time)
36-18-9
Dips
Alternating Pistol Squats
Sumo Deadlift High Pull
*Dips can be done on steps, chairs, park bench, etc…
*Pistols can scale to steps, chair, bench, etc…
*SDLHP- Use a heavy DB, KB, Weighted Backpack, Jug of Water
Strength
Strict Press (5×5)
@75% of 5RM
Metcon
Metcon (Time)
50 Double Unders
30 Double DB Hang Clusters (35#/25#)
50 Double Unders
20 Double DB Hang Clusters
50 Double Unders
10 Double DB Hang Clusters
Bulletproofing
Seated Leg Lifts (3×30) over KB