Deadlift - Metcon

Thursday, October 24, 2019

Crossfit Golden - Lacey/Eliza

1200 - 12 of us

Warm Up

2 min foam roller
1 min burpees
then 3 rounds of
3 plank walk outs
10 plate good morning and bent over row
10 reverse plate lunges
10 kang squats with pvc

Weightlifting

Deadlift

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

(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

I kept these super light and did 6 sets of 5 at 95#, practicing mixed grip and good form.  Spent some time on hip hammy sequence.  Hamstrings felt much better.

Metcon

Metcon (Time)

Three Rounds for time of:
15 Deadlifts (225/155 lbs)
10 Hand Release Push-ups
5 Box Jumps (30/24 in.)

I scaled this to 95# deadlifts and a 24" box
R1 - 1:44, 8/7 DL, unbroken HRPU
R2 - 3:49 (2:05), 8/7 DL, 8/2 HRPU
R3 - 6:04 (2:15), 5/5/5 DL, 5/3/2 HRPU