Wednesday Workout: Heavy Deadlift and FS in 3 Minute Sets

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STRENGTH

Deadlift, work up to a heavy single

WOD

Level 1

Complete the Following in 3 Minutes for 4 Total Sets:

  • Goblet Squat (53/35) x 7
  • Ring Row x 7-10
  • Russian Kettlebell Swing (35/20) x 15
  • Rest for Remainder of Set

Level 2

Complete the Following in 3 Minutes for 4 Total Sets:

  • Front Squat Heavy* x 7
  • Chest to Bar Pull-up x 7-10
  • Kettlebell Swing (70/53) x 15
  • Rest for Remainder of Set

*Notes: Take FS from the ground, can squat clean first rep.  Record FS weight and times for each set.

Announcements

  • Chris Garay will be hosting a kettlebell seminar on September 8 from 9am to noon! Register here, or visit the Facebook event for more details (registration info also included in FB event).
  • Next week is a Free Week (August 26-31), so tell your friends!  Visit the Facebook Event for more details.

11 thoughts on “Wednesday Workout: Heavy Deadlift and FS in 3 Minute Sets

  1. On 8/12/13:
    DL: worked up to 133kg/292.5#, failed* 140kg/308#

    *came up to knees, then put it down instead of sacrificing form — and my back — to finish it

  2. DL: 309
    WOD: 143# fs & 10 c2b pu. 1:25, 1:47, 1:51, 1:52

  3. DL: 185, not a PR day
    WOD: 1:32, 1:35, 1:33, 1:33
    (FS @85#, 7 c2b PUs, 45# KB overhead)

  4. 335#
    1:24, 1:32, 1:37, 2:10

  5. DL – set a new PR! 215#

    WOD: 1:18/1:21/1:32/1:41

  6. DL: 365 (15# PR with a good amount left in the tank)
    WOD: 155/1:07, 1:36, 1:57, 2:29 (grip killer, the first rd. was deceptively easy)

    Nice one Scott.

  7. DL: 255# (little under PR, but felt really solid – definitely need to max soon)
    WOD: 1:11,1:23,1:34,1:38
    115# front squat, 7 c2b, 53# American

  8. DL: 235#

    90# fs
    Pu’s green band
    35# kb

    1:28, 1:23, 1:23, 1:48

  9. DL: 215# PR
    85# FS
    PUs red band
    45# American
    1:23 1:25 1:29 1:55

  10. Crossfit City Place
    Strength- worked up to heavy power clean x 7 (touch and go @ 85#
    WOD- 10 DL (135) , 12 box jump , 14 WB
    15 minutes
    5 rd’s + 1

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