Deadlift - Metcon

Friday, February 26, 2021

Garag Gym

1200

Warm Up

Foam Roll

Jumping Jacks

Hip Hammy

Comptrain Barbell warm up

Weightlifting

4 sets of

Deadlift 3-5 reps @20X1 tempo

rest 20 seconds

Tall Box Jumps 5 reps

rest 2 minutes

I used

225x5

245x4 with straps

245x4 with straps

245x4 with straps

and did 5 x 24" box jumps

Metcon

AMRAP 8

2 Pull-up

15 KBS (35#)

30 DU

I warmed up with some rope skips, drills, kip swings and scap pull-ups.

On the very first round, my left calf started to lock up after 11 DU and I finished the round with air squats.  I did the subsequent rounds with 30 step ups to an 8" box.  I finished with 3 Rounds + 33 Reps.  Hopefully the calf calms down in the next couple of days.

Programming was from Crossfit Golden for 2-26-2021