Friday Workout: Deadlifts in 3 Minute Sets

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Please note that we are only holding Regular CrossFit Class at noon and 4:45pm today!  We’ll return to a normal class schedule on Saturday.

STRENGTH/SKILL

Deadlift: Spend 15 minutes working up to a heavy set of 5

STRENGTH WOD

Level 1

In 3 Minutes Complete the Following for 5 Total Sets:

  • Kettlebell Deadlift (53/35) x 5
  • Ring Row x 10
  • Jump Rope Single Under x 50
  • Rest for the remainder of the set

Level 2

In 3 Minutes Complete the Following for 5 Total Sets:

  • Deadlift (75-85% of 5 rep DL) x 5
  • Chest to Bar Pull-up x 7-10
  • Double Under x 50
  • Rest for the remainder of the set

Announcement

We are hosting our 4 Year Anniversary Party at Wild Wings at 2pm this Sunday, July 7.  Bring your family and friends!  RSVP on Facebook.

9 Comments on “Friday Workout: Deadlifts in 3 Minute Sets

  1. cville burn: WOD 1: 2 rds + lunges (row, 10#plate) WOD 2: 1 rd + 335m (step-ups, 20#kb-r, 10#kb-l)

  2. Up to 345# set of five, but didn’t do WOD for lack of equipment. Did Mondays WOD instead.

  3. To 315, 225 for wod
    1:08,05,04,11,29
    PUs (10): 0,0,0,0,4 and DUs: 3,1,0,0,1 breaks

  4. Ran at the track- quarter mile speed work and 6 -100 m. sprints

    DL- up to 165#
    1:2_, 1:3_, 1:4_, 1:5_, 1:4_
    w/ 6 C2B, @ 125

  5. DL: up to 275
    WOD: 1:24, 1:25, 1:25, 1:40, 2:00 ish ?; 205 DL, 7 dead hang PUs, du’s ever 3-5

  6. @ Crossfit Sunset in LA w/ my bro for the 4th, great workout!
    400 m run
    3 rds 20 kb swing (20kg), 20 wb sit-ups
    3 rds 20 t2b, 20 box jumps (24″)
    400 m run
    22:32

  7. c’ville burn: WOD 1: 2 rounds + 4 lunges, WOD 2: ! round + 350 (Burpee Box Jumps w 20″ box, kb c&j w 35#)

  8. DL: 175
    WOD: 1:16, 1:18, 1:20, 1:18, 1:17 (135#, 7 regular PUs)

  9. DL: Did DL 5RM earlier in the week worked up to 275# for the workout
    WOD: 275#/7/50 1:03, 1:28, 1:18, 1:57, 1:36

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