TUEJULY2

CrossFitAllen – CrossFit

Warm-Up

Gen Warm-up/Stretch :

2 Rounds:

200 M run

20 sec Banded Good Mornings

10 Empty Barbell deadlifts

Then:

Banded Hamie Distraction – 1 min each side https://www.youtube.com/watch?v=q1z8XDzzGoU&feature=youtu.be

Strength

Deadlift (Build to a Heavy Triple (DO NOT DROP – Lower ))

Conditioning

Metcon (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run
* Adjust run to go heavy on lift (2-3 quick sets tops)

* Scale weight to 60-65% of Max

*Row 500, 800 Bike

Extra

Before WOD:

Snatch: EMOM X 10, building from 40%

1 Low Hang Snatch w/ 3 sec pause in the bottom

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