Deadlift - Bench Press - Metcon

Wednesday, December 4, 2024

Back Country CrossFit West (Coach Ryley)

1630

Warm Up

row

lateral burpees over line

pvc pass throughs

hinging lat stretch with pvc

pvc deadlifts with pause in start position

pvc RDLs

pvc front squat to parallel

push ups

plank to downward dog

heel taps in crunch

*grab barbell

hang power clean

deadlift with pause at mid shin

Strength

25 minutes to Complete

5x

3 Dead-stop Deadlift @70-85%

+

5x

5 Bench Press with :01 Pause on Chest @75-82.5%

I used 225 (68% of 330#) and moved well on Deadlift

I used 135 (70% of 192.5#) and felt strong on Bench Press

Metcon (Health)

For Time (9 min CAP)

500m Row

40 Hang Power Clean (45/35#)

30 Lateral Burpee Over Bar

I used 45# and was moving well.  The burpees were slow and I did step overs, completing 26 burpees when time was called.

Kettlebell Hold (December Challenge)

2x70# KB for time.  I managed 2:16 on my first attempt