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

Share