Friday Workout: Deadlift, 3 Rounds

1. Please Note that the Competition Class is taking a break for the summer. The class will resume again sometime in the fall and will incorporate cycles to get people ready for next year’s open (and local comps)!

2. Gymnastics Class is ON – Friday at 545PM.  As always, check our schedule for up-to-date class info.

crossfit-charlottesville_0211

STRENGTH

Deadlift, 1.1.1.1 x 3 sets

*These are cluster sets – take 15 seconds between each single, and rest 2-3 minutes between sets.  Work between 80-85%.

WOD

Level 1

3 Sets for Working Time:

  • Goblet Squat (35/20) x 15
  • Russian Kettlebell Swing x 15
  • Push-up Hands Elevated x 15
  • Row x 15 Cals
  • Rest 2 Minutes

Level 2

3 Sets for Total Working Time:

  • Goblet Squat (53/35) x 20
  • Kettlebell Swing (53/35) x 20
  • Push-up x 20
  • Row x 20 Cals
  • Rest 2 Minutes

The goal should be to go unbroken each set if possible. Scale as needed to maintain consistent output.

EXTRA CREDIT

Mobilize!

3 thoughts on “Friday Workout: Deadlift, 3 Rounds

  1. DL: 195, 210, 220#
    Wod: 3:19, 3:20, 3:51rx (pushups!)

  2. 205, 215, 225
    2:58, 2:53, 2:56

  3. DL- all at 175#
    3:01, 3:04: 3:10

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close