180806

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Banded DL

Working to a 1RM banded DL. There are a few ways to finagle the band but the goal it to have little to no tension but have the band tightening as you pull it from the floor. Under 225- use a thinner band

Over 225- use a purple or green. Scores will be varied but we are scoring to keep your benchmark, not the competition.

Accessory Work

Dimel Deadlift

3×20 @30% of your best or most recent DL max

https://www.youtube.com/watch?v=UWTSNmulwJM&t=67s

Metcon (Time)

3 rounds

15 DL

30 WB

45 DU

Performance- 275/185 + 30/20lb WB

Fitness- 225/135 + 20/14 WB

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