Deadlift

Thursday, February 14, 2019

CrossFit Golden - Lacey/Diedre

12:00 PM

Warm Up

2 Rounds

1 min Air Squats/Burpees
Single leg Frankenstein / RDL
Mountain climber stretches
Banded plank walk
Banded hip hinge
Heavy KB deadlift (yellow)

Deadlift warm up

5 RDL
5 Good Mornings
10 empty bar DL
Build up to 70%
5x135
5x155

Every 2:30, for 15 minutes (6 sets):

Deadlift 

*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

5x165 est max 235
5x175 est max 235
3x185 est max 230
2x195 est max 230
5x185 est max 230
5x185 est max 245

I would put my max at around 275, so 185 was on the light side, so I should have aimed for 205, but I wanted to focus on the metcon.

Metcon

Four rounds for time of:

400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Toes to Bar

I scaled this to 25# DB snatches and kipping leg raises.  My big challenge was to run all 400m each time which I managed with times between 2:30 and 3:00

Round 1 Run 2:34 / Total 4:07
Round 2 Run ~2:40 / Total 8:12
Round 3 Run ~3:00 / Total ~14
Round 4 Run 3:00 / Total 17:13

The weather was perfect for running and I felt really good about the effort.  I could have gone 35# on the DB snatches.