Deadlift Wednesday

Went to the Chiro at 5. Scheduled it after 3 weeks since it’s the Open. Will go back to about every 5 weeks now.

Warm-up

  • 2×10 RH Heel Drives
  • Dead Hang (feet on ground)

Deadlift

Supposed to be 4×4 @ 90%. Not a chance.

  • 12×45#
  • 8×155
  • 6×265
  • 4×315
  • 4×345
  • 4×375
  • 2x4x405

Conditioning

E3M – 5 Sets

  • 10 Burpees Over the Rower
  • 20 cal Row

Was supposed to be 20 cals of Assault Bike, so we threw in some burpees to get tired for the row. My first and last round were both 1:15 and the other 3 were 1:24 or better.

Chipper

  • 20 Deadlifts (275#)
  • 50 DU
  • 20 KBS (70#)
  • 50 DU
  • 20 Burpees
  • 50 DU
  • 20 C2B Pull-ups
  • 50 DU
  • 20 Box Jumps (24”)
  • 50 DU
  • 20 DB Full Cleans (50#)
  • 50 DU

Was programmed with 400m runs and I originally had the idea to do 100 DU. We decided to go with 50 instead and it was a good call since it still took me 18:01 to finish. Bryan and I shared a bar for the deadlifts and alternated every 5 reps. I did 10-10 on the KBS and 10-5-5 butterfly chest-to-bar pull-ups. When I got to the cleans he was 10 reps in so we alternated 5 reps each until he was done and then I took another rest before my final set of 5. I missed 2 dubs in round 1, got the next 3 sets unbroken and then started missing a lot in the final 2 sets after the movements that blew up my legs.

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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