Deadlift - Metcon

Tuesday, March 19, 2019

CrossFit Golden - Diedre, Janet

12:00 PM ~15 of us

Warm Up

1 min leg swings
10 lateral lunges
10 arm circles f/b
banded clam shell glute bridge
bird dogs
lateral banded plank walk
hamstring sweep
standing fire hydrant

Deadlift

Every 3 minutes, for 18 minutes (6 sets):

*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

I went

205x5
235x4
255x3
275x2
295x2
275x5 (estimated 1RM = 325?)


Metcon (Time)

Complete rounds of 15, 12 and 9 reps for time of:

Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Hand Release Push-Ups

I used 135# for the deadlifts, ring rows and hrpu and finished in 6:22; 

Guideline for deadlift was 50% of 1RM and I considered putting 155# on the bar, but I really do not like cycling technical movements (deadlift, squats, cleans, snatches) during sprint wods.  I was not resetting well and was bouncing the weight.  I did the first 10 pull-ups with a green band before switching to ring rows.  The hand hrpu were not bad and I could do each round in 2 sets.

Reverse Hyper
3x8x90#

GHD Extension
2x5

GHD Sit-ups
2x3