CrossFit 234 – CrossFit
Strength
Front Squat (5×3)
*Increase weight each set, ending with a heavy triple for the day.
Less Equipped:
Tempo Goblet Squats (5×5) (51X0)
*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