Monday

CrossFit 234 – CrossFit

Strength

Front Squat (5×3)

*Increase weight each set, ending with a heavy triple for the day.

*with a KB/DB/any weighted object held in the goblet position, close to the chest.

Metcon

Radar (Time)

400m Run

Then:

9-12-15

Deadlifts (205#/145#)

Lateral Burpees Over Bar

Then:

800m Run

Then:

15-12-9

Deadlifts (205#/145#)

Lateral Burpees Over Bar

Then:

400m Run
Less Equipped:

Other object Deadlift. If using a double weight (KB/DB/etc) execute this rep pattern: 21-15-9 for the deadlifts. If using a single weight object, execute this rep scheme: 30-20-10 for deadlifts, splitting reps 50/50 between each arm in any manner.

*Everyone uses original rep scheme for lateral burpees over object.

Bulletproofing

Scorpion Stretch for 2:00

Calf Stretch (x3-4) each side

Share