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CrossFit Deerfield Beach – CrossFit

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Warm-up (No Measure)

200m Jog

5 Walk the Floors

10 Yoga Push-ups

10 Single Leg Back Stretches (Scorpion, lying facing floor)

2 Rounds:

10 Single Leg Light KB Deadlifts (total)

10 Single Arm Light KB OH Strict Press (total)


Deadlift (7:00 EMOM – 5 DL @ 60-70% if 1RM)

Work up to a moderate weight for 5 reps (or 70% max). Final weight should be somewhere above the weight the athlete intends to use for the metcon. I.e. – Rx females work up to 155#, males 225#. Remember there are still 50 DL’s to accomplish quickly in the metcon. Score is final set of 5.


Metcon (Time)

5 Rounds for Time – 12:00 Cap:

10 Deadlifts 135/185

15 Alternating Single Arm DB Push Jerks 35/50

*Athletes must come to full extension with DB locked out overhead before switching arms. Arm switch can take place anywhere the athlete is comfortable (i.e. on the descent or in the front rack).*

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