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Gulf Shores CrossFit – CrossFit

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Weightlifting

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.
50% of your DL max and then a band.

EMOM 8 x3 reps

Goal here is max speed and acceleration. This is not TnG! Reset and Pull fast!

Metcon

Metcon (AMRAP – Rounds and Reps)

“Just Hang On”

AMRAP 15

5 OHS

60’ shuttle run (10’ and back. 20’ and back.)

7 Pull Ups

Performance- 135/95

Fitness- 95/65

Accessory

3 sets

30 banded hamstring curls

10 hip bridges with pause and :03 eccentric. DB on hips

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