Friday Workout: DL, 3 Rounds

crossfit-charlottesville_0441

STRENGTH

OTM 5: Deadlift x 6

*Around 75% – same weight across all sets. Otherwise, start moderate and build up to challenging set of 6.

WOD

Level 1

3 Sets:

  • Dumbbell Lunge* x 20 (10/side)
  • Abmat Sit-up x 20
  • Rope Pull x 5 or Ring Row x 10
  • Rest 2 Minutes

*Choose challenging weight on dumbbells

Level 2

3 Sets:

  • Front Rack Lunge (135/95) x 20 (10/side)
  • Abmat Sit-up x 30
  • Rope Climb x 3-5*
  • Rest 2 Minutes

*Start each rope climb from standing position (i.e. no jumping), and come down with control.  Can do legless or wrapped.  Shoot for 3-5 reps per round.

3 Comments on “Friday Workout: DL, 3 Rounds

  1. DL: 185#
    Wod: 3:16, 3:35, 3:53 = 10:54 working time (65#, 3 climbs)

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