FRIJAN10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Deadlift (6@50%, 4@60%, 3@70%, 2@80%, 1@90%…)

*Athletes will have 8 minutes to work to a heavy DL

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (275/185|R+315/205)

10 Toes to Bar

15 Lateral Barbell Burpees

+The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
*Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

*Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31.

Extra

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat

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