Deadlift - Metcon

Friday, May 3, 2019

CrossFit Golden - Greg/Janet

1530 ~ 15 of us

Warm Up

400m run
butt kick
high knees
skips
pull toe back
shuffle and cross arms
karaoke
5 step sprint then coast
step over the fence then under the fence

barbell
10 good mornings
10 rdl
10 conventional deadlift

Weightlifting

Deadlift (6)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

At an estimated 300# deadlift, I did

10x145
10x175
10x190
8x205
6x235#

I used lifting straps and it felt pretty good.

Metcon

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 20 minutes of:

8 Burpees
10 Alternating Dumbbell Snatch (70/50#)
12 Calorie Row

I partnered with Asher and Martin and we finished 9+18 Rounds.  They went first, so I put in 4 rounds + 18 reps.  I did not get to the row.   I was going slower than they were and used a 40# DB for the snatches.

Coaching cue - do not push knees out, shorten range of motion and push with legs then back (like a deadlift)