CrossFit 234 – CrossFit
Strength
Metcon (Weight)
EMOM 8:00
(1) Clean Complex =
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 2 Front Squats + 1 Jerk
*start around 45% of 1RM Clean & Jerk weight
Less Equipped:
If you have a matching pair of DB/KB, execute the complex as originally crafted.
Execute with a single DB/KB the following version:
1 Power Clean R + 1 Power Clean L + 1 Hang Squat Clean R + 1 Hang Squat Clean L + 1 Squat Clean R + 1 Squat Clean L + 2 Goblet Squats + 1 Jerk R + 1 Jerk L
(This should take 28-35 seconds to complete)
Metcon
Metcon (Time)
4 RFT
12 Burpees to a 6″ target
*150 Double Unders (200 singles)
Rest 1:30 between rounds
*should be intentionally done in as few sets as possible
Bulletproofing
Laying Lateral Leg Raises (4×20) each leg
Calf stretch in between sets