MONJUNE17

CrossFitAllen – CrossFit

Warm-Up

3 Rounds:

150 M Row

5 e/leg single leg KB deadlift

10 banded good mornings

Strength

Deadlift

Build to a Heavy but perfect single – maintain good form throughout, no rounded backs.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Min:

6 Heavy Strict DB Press | R+ HSPU

9 Deadlifts (225/155)

30 Double Unders

Scale DL to 60-65% of max, 60 singles
**Heavy is relative on strict – stay connected in core, rib cage down – do not lean back to get weight up – if you have to lean back it’s too heavy.

Extra

Front Squat – build to a heavy triple, then drop to 85% of best and do one set for max reps

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