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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, July 31, 2019

Paused Deadlift - Metcon

Wednesday, July 31, 2019

Crossfit Golden - Eliza/Paige

1200 - 15 of us

Warm Up

400 m run

then 3 rounds of
3 plank walk outs
10 bent over plate rows
10 kang squats

then find deadlift neutral
mid thigh
knee cap


Three sets of:

Pause Deadlift  (6)
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Start sets around 60% of
1-RM and build by feel
Rest 2-3 minutes between sets

I used 95# and felt really comfortable on all 3 sets.  I considered going heavier, but my back was tighter than I expected after yesterdays cleans.  95# represents 33% of my 1RM.


Two rounds for time of:
800 Meter Run
30 Slamballs (30/20 lbs)
15 Pullups

R1:  3:55 run; 6:26 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)
R2:  4:40 run; 13:41 round (10# slam ball, 3 pull-ups + 12 jumping pull-ups)

Accessory Work

Spanish Squats
Hollow Body Rocks

work on kipping pull-ups

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