Deadlift - EMOM

Thursday, February 2, 2023

Garage Gym

1230

Warm Up

Hip Hammy flow

Wrist Mobility

Cat/Cow

RDL

Deadlift

Every 2:00 for 10:00

8 @ 60%

7 @ 65% x 2 Sets

6 @ 70%,

6 @ 70%+

I worked off of an estimated 315# DL and did set 1 at 185#, set 2-3 at 200# and set 4-5 at 215# (68%)

“Kimiko”

16:00 EMOM

min 1: 15/12 Cal Row

min 2: 10 Dual DB Step-Overs 50/35lb, 22.5/16kg

min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups

min 4: 18 Box Jump Overs 24/20”

I modified this to skip the rows and do a 12 min EMOM with 40 seconds work and 20 seconds rest.

Dual DB Step Over - 10 reps - R1 at 20# DB, then body weight

Medball weighted sit-ups - 14 x 6# mini medball

Box Jumps - 10 x 20"

I was able to hold the rep scheme for all 4 rounds.

Ratna joined me for this workout.  Programming from Vintage CrossFit for 2/1/2023.