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Tuesday, May 28, 2019

Metcon - Strength

Tuesday, May 28, 2019

Crossfit Golden - Janet/Diedre

1730 ~ 10 of us

Warm Up

12 min emom
6 reverse step tap heel fast up each leg
8 banded pull through
30 jumping jacks
calf/hamstring stretch

10 empty bar deadlift


Metcon (Time)

Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

I scaled this to 115# and did 125 single under rope skips each round and finished in 6:04.  I did 9/6 on every round of deadlifts the rope skips were 50/50/25 then 50/40/35 then 40/30/30/25. 

I did a much better job scaling than I did on February 7, 2019.  We did this work out and I dropped weight each round going from 135 to 115 to 95 each round and the single unders went from 150 to 100 to 100 (and it took me 7:02)


Three sets of:
Single-Leg Deadlifts  (6-8 reps each leg @ 4011)
Rest 60 seconds
Barbell Glute Bridge (6-8 reps @ 20X1)
Rest 60 seconds
Side Plank (45 seconds each side)
Rest 60 seconds

Coordination is still an issue on single leg stuff but I did 6 reps with 8kg KB
Glute bridge was OK except tempo felt weird (115#)
Side Plank I did 30 sec the first round and 35 sec the next two rounds.

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