Deadlift - Metcon

Monday, December 2, 2019

Crossfit Golden - Greg/Lacey

1200 - 13 of us

Warm Up

3 rounds of
45 sec jumping jacks
20 hamstring sweeps
10 pvc good morning
10 bird dog
10 dead bug

then

10 kb around the world hip circles
10 kb good morning
10 kb deadlift

Weightlifting

Four sets of:
Deadlift (4-6 reps @ 30X1)
Rest 3 minutes

I went
6x185
6x185
6x195
6x205#

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell
10 Chest-to-Bar Pull-Ups

I scaled the deadlift to 155# and went 5/5 on all rounds
I did jump overs the first two rounds, then step overs
I scaled this to chin over bar pull-ups and could did doubles and singles

I finished with 3 rounds + 5 reps.  I felt slow and sluggish on everything.  Physically felt good (shoulder, hip)