Deadlift - Metcon

Tuesday, October 15, 2019

Crossfit Golden - Lacey/Paige

1530 - 11 of us

Warm Up

50 jumping jacks
10 glute bridge
10 leg swings (f/b/l/r)
10 active hangs
5 burpees jump high
50 jumping jacks
10 kb around the world
10 russian kbs
10 deadlift
5 burpee jump to pull up and lower

then with barbell

2 rounds of
5 good morning
5 romanian deadlift
5 deadlift

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps – Heavier than your first set of 6
*Set 5 – 4 – Heavier than your first set of 4
*Set 6 – 2 reps– Heavier than your first set of 2

185x6
205x4
225x2
195x6
215x4
235x2 (78% of 1RM)

Metcon

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

I scaled this to ring rows and a 12kg kb and finished in 11:16

R1 - 3/2/1/1/1 pull-ups then 6/4/2 ring row then 10/10/10/10 kbs
R2 - 6/4/4/3/3 ring row then 10/10/10/10 kbs
R3 - 5/5/5/5 ring row then 10/10/10/10 kbs

My grip was really taxed and I made the right call to skip the 16kg kb.  I could have pushed to do single pull-ups the rest of the workout, but they would have been ugly kips.

Accessory

3 sets of 4 reps bowler squat to box