1600 SW 17th Ave
Ocala, FL 34471

2/14/2017

February 13, 2017

CrossFit Ocala – CrossFit

Double under efficiency
Deadlift technique

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Warm-up (No Measure)

2 minutes of double under practice

Then 3x

10 good mornings

10 pass throughs

10 leg swings per leg

30 sec pigeon stretch

GPP: Metcon (Time)

10-8-6-4-2

Deadlifts 225 /155

10x double unders (100-80-60-40-20) only twice as many singles
10 deadlifts, 100 dubs or 200 singles, then 8 deadlifts, 80 dubs…

COMP: Metcon (Time)

10-8-6-4-2

Deadlifts 275/185

10x double unders (100-80-60-40-20) only twice as many singles
10 deadlifts, 100 dubs or 200 singles, then 8 deadlifts, 80 dubs…

Cool Down

200m walk

10 good mornings

30 sec pigeon stretch

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