Deadlift - Metcon

Monday, March 9, 2026

Westbound CrossFit - Coach Loni

1200 - 4 of us

Warm Up

Rope skips

Wrist mobility

Hang Clean Prep

Inversion Prep

Strength

Every 2:00 x 7 sets execute 3 Deadstop deadlifts + 1 triple touch and go broad jump.  

The deadlifts should not be dropped, they should be lowered to the ground then picked up again without being touch and go. 

I was moving well on these, but 2 minutes is a fast interval.  I started with 225 and 255 and did the last 5 sets at 275 pounds.  The triple touch and go broad jump was basically a soft landing and take off without a reset.  I was ending up around 16-17 feet.  The other guys were getting well over 20 feet.

Conditioning

3 hang clean (165/115lb.)

5 Handstand push up

15 Double Under

10 rounds for time.

Goal: Sub 11

Cap: 14:00

Intermediate:

3 hang clean (95/65lb.)

5 Handstand push up +Abmat

15 Single Under

10 rounds for time.

I scaled this pretty aggressively to 3 hang clean (65 lb.), 1 HSPU to 3 abmat, 15 single unders.  I was moving well and finished in 10:05.  I rushed the second round and instead of a HSPU, I did two kick-up attempts.  I did an extra HSPU after time was called to make it back up.