WEDOCT2

CrossFitAllen – CrossFit

Warm-Up

3 Rounds: : 100 Meter Run/100′ Bear Crawl/50′ Crab Walk

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Shoulder Press (Build to Heavy Single (strict))

– Keeping the bar path straight is the first priority of today’s strict press.

– When the bar gets pushed forward, we tend to compensate by arching the back (no incline bench today).

Conditioning

Metcon (Time)

“Miracle-Gro”

5 Rounds:

200 Meter Run

12 Burpee Box Jumps

9 Strict Presses (95/65)
-Pick something from the strength that you feel comfortable repeating throughout the workout

-Aim for 1-2 Sets on the Barbell:

1 Set: 9

2 Sets: 5-4

Extra

Pause Front Squat

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

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