Friday Workout: Deadlift, Thruster, Rope Climb

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 can make it!

crossfit-charlottesville_0391

STRENGTH

In 15-20 Minutes, Build to a 3RM Deadlift

Notes: Scale to 5 sets of 3 reps building to challenging set of 3 with good technique

WOD

Level 1

3 Rounds for Total Time:

  • Rope Pull x 6 or Ring Row x 12
  • Dumbbell Hang Clean Thruster (challenging weight) x 12
  • Rest 2 Minutes

Level 2

3 Rounds for Total Time:

  • Legless Rope Climb x 2-3
  • Squat Clean Thruster (135/95) x 9
  • Rest 2 Minutes

Notes: Start staggered if necessary and share the ropes.  Scale to strict pull-ups or rope climbs with wrap technique if needed, or ring rows with feet elevated.  Record total time (including rest)

ANNOUNCEMENTS

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

2 Comments on “Friday Workout: Deadlift, Thruster, Rope Climb

  1. No DL
    Wod: 10:05 (1.47,2.11,2.07; 3 regular rope climbs, 65#)

  2. DL w/ 175#
    WOD- 1-2 legless (total 3 each time) and SCT @ 55# without full depth 8:24

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