CrossFit 234 – CrossFit


Metcon (Weight)

EMOM 7:00

1 Power Snatch + 3 OHS

*stay light and focus on remaining tight through the core during entire sequence. Add weight as needed, but don’t exceed last week’s load total.

Home Strength:

EMOM 7:00

2 SA OHS each side per minute

*using a single weighted object (KB/DB/other)


Death by Deadlifts (AMRAP – Rounds and Reps)


*loading should be between 40-50% of 1RM, if Rx’d loading is above 50% you should scale down.

Score is rounds (minutes)+ reps

Home WOD:

Death By Deadlift

*using a single load, execute equal reps on each side per minute. Example: minute 1= 1 deadlift on each side, minute 2= 2 deadlifts on each side, etc…


Scorpion Stretch for 2:00 with :05 holds

Cobra Stretch for 2:00 with :05-:10 holds