CrossFit 234 – CrossFit

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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

https://youtu.be/YMWwvSI9njY

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

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