Deadlift Day

Scores are still rolling in, but the redo jumped me over 5,000 spots out of 40,000+ men in the Masters 35-39 division and much more in the Open division. My body feels so much better after that second attempt than it did after the first one.

Warm-up

  • DU
  • Bottom Squat Hold

Deadlift

Work up to 5×5 @ 75%.

  • 10×45#
  • 10×155
  • 5x2455x295
  • 5x5x325

I hadn’t done the heavy deadlifts in a few weeks after tweaking my back, so instead of going up to the prescribed 385# I stayed with the boys and did an easy 325.

Conditioning

20:00 EMOM (alt)

  • 12 cal Row
  • 15 Push-ups

Boring! Felt good though. I was keeping my cal/hr over 1,800 and pushed some rounds over 2k and even 2,200. Push-ups felt great and did every set unbroken.

For time:

  • 30 Deadlift (225#)
  • 120 DU
  • 500m Row

Adjusted from 40 cal Assault Bike and 500m run. Did 15-15 on the deadlifts and had a burn down my back side in the final 5 reps like doing those 20RM. Struggled to get going on the dubs but eventually found a rhythm. Bryan got ahead of me there and I tried to catch him on the rower by pulling a sub 1:40 pace. Finished in 4:55.

Should be nice and rested to hit 17.2 on Friday.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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