Deadlift - Metcon

Monday, June 17, 2019

Crossfit Golden - Lacey/Other Girl

1200 - 20 of us

Warm Up 

2 rounds of
1 min jump rope
10 frankenstein/rdl
10 mountain climbers
10 lateral plank walks (squeeze glutes)
10 banded hip hinge
10 heavy kb deadlift

deadlift warm up with barbell

5 good mornings
5 rdl
5 deadlift
5 deadlift 135#

Weightlifting

Deadlift 

*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 @ 95%
Rest 2-3 minutes between sets.

I did

135x10 - 45%
165x10 - 55%
185x6 - 62%
215x8 - 72%
235x6 - 78%
265x4 - 88%

Metcon

Fot time:

1200m Run
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

I finished the first 800 in 3:59 and the 400 at 6:16
I scaled to 2 minutes of work of single unders and got 205 reps
I scaled to 25#DB and was able to switch in the air or at shoulder for all 50 continuous reps and finished the metcon at 11:00.

Double Under practice

Spent about 5 minutes accumulating around 80 double unders, best unbroken was 25