Deadlift - Metcon

Wednesday, June 5, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 15 of us

Warm Up

3 rounds of
3 plank walk out
10 plate bent over room
10 oh plate lunges
10 Kang squats

then "Finding Neutral"
3 times at mid thigh, knee and shin
start neutral, flex, return to neutral

This was tough for me, I kept wanting to move my knees, hips and head rather than spine

Weightlifting

Deadlift (4)

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

I went light on these.  For my estimated 1RM at 300#, I did

135 - 45%
155 - 52%
175 - 58%
185 - 62%
205 - 68%
225 - 75%


Metcon

Metcon (Time)

For time:
60/40 Calories of Rowing
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)

I did the 60 calorie row in 4:45 (there was a 5 minute cap) - coaching cue to get full extension in the legs each stroke
I did jumping pull-ups and was still struggling to maintain sets of 10 in a row
I used 25# DB and was able to go 50 feet unbroken - coaching cue to step through the lunge rather than pausing.