Deadlift - Bench - Metcon

Wednesday, December 19, 2024

Westbound CrossFit (Coach Ryley)

1630 (8 of us)

Warm Up

Echo Bike

KB RDL

Russian KBS

Push-ups

Pallof Press

Chaos Pallof Press

Banded Pull Aparts

Deadlift (building tension in start position)

Strength

5x3 Dead Stop Deadlifts (70-90%)

I went 235, 245, 255, 265, 275 (82% of 335 1RM)

5x5 Pause on Chest Bench Press (75-86%)

I went 135, 135, 135, 145, 145 (75% of 192.5 1RM)

Metcon (Health)

For Time

30 Russian KBS (35/25#)

40/30 Cal Bike

30 Russian KBS (35/25#)

This was a pretty intense little mover.  I finished the KBS in under a minute, spent just under 4 minutes on the bike and held on to finish the last 30 KBS unbroken.  With transitions, I was pleased to finish in 5:50.  One thing I noticed is that I was one of the last of us to get off of the bike.  There is definitely some opportunity to get better on the Echo Bike.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)

12/10/2024 - 1:30 (cumulative 7:46)

12/11/2024 - 1:00 (cumulative 8:46)

12/12/2024 - 0 (cumulative 8:46)

12/13/2024 - 0

12/14/2024 - 0

12/16/2024 - 0

12/17/2024 - 0

12/18/2024 - 1:00 (cumulative 9:46)