CrossFit 234 – CrossFit

Strength

Deficit Push-Up (4″) (3xME)

*rest as needed between sets. Only count good reps.
https://youtu.be/KadL9HpmWSg

Metcon

Flashback (AMRAP – Rounds and Reps)

AMRAP 10:00

30 Double Unders (50 Singles)

10 Hang Power Cleans (135#/95#)

30 Double Unders (50 Singles)

10 Push Jerks (135#/95#)
*tailor the load to remain unbroken throughout. Only actual push jerks count for push jerks.

Less Equipped Subs:

Double Unders- Lateral Hops over a PVC/broomstick x50

HPC- Single arm with a KB/DB switching every 5 reps

Push Jerk- Single arm with a KB/DB switching every 5 reps

Bulletproofing

-Spend 2:00 performing an overhead shoulder stretch with :20-:25 holds. Can use a doorway, low hanging soffit, or even child’s pose from Yoga.

-Russian Twists (100) AFSAP

*stay on the lighter side and keep your form in check.

https://youtu.be/JyUqwkVpsi8

Share