Deadlift - Metcon

Monday, October 5, 2020

Home Gym

1130

Warm Up

Hip Hammy flow

Wrist mobility

RDL

45# deadlift

Deadlift

Take 15 minutes to build to heavy triple

5x135

5x185

3x225

3x245

3x265

3x275#

These all went up pretty good, which surprised me as 295# felt not great last week.

Metcon

10 Rounds for Time (20:00 cap)

10 DB deadlift (50#)

10 Lateral burpee over DB

This was as brutal as expected.  I was quite pleased with myself for mentally staying in the game to do 70 burpees with jumps over the DBs every time.  First round was just under 2 minutes.  I finished the fourth round around 10 minutes, then things started to unravel.  Overall I managed 7 Rounds + 10 Reps before my self imposed 20 minute cap.  

Programming was from Crossfit Golden, who was doing the workout without a cap.  Had I been in class, I likely would have opted for step overs.