Deadlift

Tuesday, January 29, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

3 rounds of

10 Hamstring sweeps
10 Banded Shoulder Wall Walks
10 Banded Pull Throughs
5 Clamshell planks (each side)

then

2 Wall Climbs
10 empty bar deadlift (2011)
5 seated DB press
10 light deadlift (95)

Weightlifting

Deadlift ( 15 reps @2011)
Strict Handstand Push-Ups  – Max Reps in 60 seconds
Rest 2 minutes
Deadlift (10 reps @2011)
Strict Handstand Push-Ups  – Max Reps in 60 seconds
Rest 2 minutes
Deadlift (5 Reps @2011)
Strict Handstand Push-Ups  – Max Reps in 60 seconds
Rest 2 minutes

I used 95/115/135 for the deadlift and scaled the Strict HSPU to seated DB overhead press with 30# DB.  I managed 12/10/9 reps.

I probably should have gone heavier on the DL and lighter on the seated DB OH Press.

Metcon

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Slamballs (30/20 lbs)
15 Ab-Mat Sit Ups
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

I used a 20# slamball and finished with 6 Rounds + 3 reps.  I kept a pretty good rhythm.  The abmat sit ups limited my performance.