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.