Friday Workout: DL, 3 Rounds

We hope to see you at Fridays After Five tonight!

Also, please RSVP HERE to our 7 Year Anniversary Party!  We need numbers for food, so please RSVP as soon as you can.  We hope that you all can make it!



OTM 5: Deadlift x 5 (around 65-70%, same weight for all sets)

Notes: if you are unable to maintain perfect reps throughout the EMOM, drop the weight.  All reps should be touch and go each set.


Level 1

3 Rounds for Total Time (including rest):

  • Dumbbell Snatch x 12 (6/side, as heavy as possible)
  • Ring Row x 12
  • Burpee x 12
  • Rest 1 Minute

Level 2

3 Rounds for Total Time (including rest):

  • Power Snatch (95/65) x 10
  • Pull-up x 15
  • Bar Facing Burpee x 15
  • Rest 1 Minute

Notes: 2-footed takeoff and landing on bar burpees. If space is an issue, do lateral facing burpees instead.


  1. Fridays After Five: July 8 – see you there!
  2. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
  3. Ladies Night – WOD and Wine: July 22
  4. Yoga for CrossFit and Recovery with Leslie: July 24

1 thought on “Friday Workout: DL, 3 Rounds

  1. 275×3/295/315
    9:18 rx

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