Eat Real Food, Not Too Much, Mostly Plants

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

Thursday, August 8, 2019

Paused Deadlift - Metcon

Thursday, August 9, 2019

Crossfit Golden - Paige

1200 - 9 of us

Warm Up

3 min AMRAPS

20 double under
8 mountain climber
8 Frankenstein rdl

banded glute bridge
banded clam shell

10 heavy kb rdl
10 hollow body rock
5 quarter squat jump


Four Sets of:

Pause Deadlift  (5-6 reps )
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Rest 60 seconds 
L-Sit (30-45 seconds )
Rest 60 seconds 

I used 95/95/105/105# and felt good.  I could hold a 30 second hanging knee tuck all four sets.


Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)

I scaled this to 100 single unders and 65# power cleans.  I finished in 5:03.

Accessory Work

3 rounds of
8 pulse push-ups
4 strict pull-ups

3 hip extension
2x5 ghd sit-ups

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