Friday Workout: Deadlift and Dumbbells

No benchmark WOD today – we have two benchmarks left (FGB and Fran), so we will be doing these on the next two upcoming Fridays.
Don’t forget – Yoga with Leslie this Sunday at 1230PM!



Deadlift, 5 sets of 3 reps, rest 2 minutes between sets

*Deadlifts should be done between 70-80%


Level 1

3 Rounds for Time:

  • Ring Row x 10 (controlled tempo)
  • Medicine Ball Clean (20/14) x 15
  • Push-up Hands Elevated x 20
  • Run x 250m (Row x 300m if raining or if you want to work on rowing)

Level 2

3 Rounds for Time:

  • Strict Pull-up x 10
  • Dumbbell Hang Squat Clean (35/20) x 15
  • Push-up x 20
  • Run x 400m (Row x 500m if raining or if you want to work on rowing)

*If necessary, scale reps on strict pull-ups or do a combination of strict pull-ups/band pull-ups or strict pull-ups/ring rows.  No kipping pull-ups as a sub – keep all reps strict.


  1. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
  2. Park WOD!  June 26, 9am at Darden Towe Park.
Head over to to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

3 Comments on “Friday Workout: Deadlift and Dumbbells

  1. DL: 165
    WOD: 21:40 (3 strict PUs, Rx DBs, push ups w/ parallettes, 400m row)

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