Thursday, October 3, 2019

Deadlift - Metcon

Thursday, October 3, 2019

Crossfit Golden - Greg/Lacey

1200 - 12 of us

Warm Up

2 Rounds of
1 min burpees/1 min hamstring sweeps
10 Frankensteirn/RDL
20 mountain climbers
20 kb around the worlds (engage hips)
10 kb deadlifts (30X1)


Four sets of:
Deadlift (x 5 reps @ 70% of 1-RM Deadlift)
(open your hands and reset at the bottom of every rep)
Rest as needed

I used 205# (68% of 1RM) and was able to keep good form.


Metcon (Time)

For time:
1000 Meter Row
30 Power Cleans (135/95 lbs) RX + (165/115 lbs)
15 Bar Muscle-Ups

I scaled this 95# power cleans (woo hoo! long time since I could do ladies Rx).  Instead of bar muscle ups, I did pull-ups followed by dips.

Row was right at cap (4:30)
Power cleans were over 9 min cap (9:18)
Pull-ups and dips completed at 12:17


Banded Terminal Knee Extension
Dead hang from bar

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