Friday, January 25, 2019

Deadlift

Friday, January 25, 2019

CrossFit Golden - Open Gym

2:00 PM

Warm Up

3 Rounds of

10 angled lunges (5 each leg)
10 banded good mornings

Real warm-up called for 10 F/B skater walks, 10 banded good mornings, 10 Jane Fondas, 8 each DB Crossbody RDL (2011) each round.  I did not know what half that stuff was.

Deadlift

E2OM

5x185
4x195
3x205
2x215
1x225
2x225
2x225
2x225

Metcon

4x 2 min round for max reps (rest 2 minutes between rounds)

300m Row
Max Reps 24" box jump over

5
5
5
5

I probably should have scaled this as I saw folks getting much higher counts for max reps, but it was still a good workout.  It took me about 1:15 to finish the row, 15 seconds to transition and then 30 seconds for the box jump overs.

The deadlift, estimated by max at 250#.  It may be as high as 275#, but I thought this was a safe starting place. 

No comments:

Post a Comment