Deadlift - Metcon

Wednesday, May 22, 2019

Crossfit Golden - Lacey/Greg

1200 - 11 of us

Line Drills

jog
shuffle
karaoke
quad/lunge
swing leg/touch toe
squat jump
burpee broad jump
bear crawl forward/backwards

with empty bar
2 rounds of

10 good mornings
10 rdl
10 deadlift

Weightlifting

Deadlift (4)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

10x135
8x165
7x185
6x225
6x255
4x275#

Coaching cue - set scaps and maintain that position, stand straight up, do not lean back and relax core

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

I scaled this to a 12kg KB and was able to maintain 15/15 until the 3rd round then 10/10/10
I scaled this to 14# and was able to maintain 10/10
I scaled this to kipping leg raises and was able to maintain 5/5

Total was 3+20 in 12 minutes

Coaching cue - time arms and hip extension together, extending arms early does not get full benefit of legs, extending late make movement less fluid