Category Archives: Heavy Weights

Deadlifts then Wallballs, Deadlifts and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Deadlift

The next part is taken from the CF New England WOD from January 16.

AMRAP in 5 minutes of

  • Buy in: 50 x Wall Balls/Sandbag Thrusters
  • 12 x  Deadlifts @ 165lbs
  • 12 x Burpees over the Bar

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 35 Wall Balls/Sandbag Thrusters
  • 9 x Deadlifts @ 185lbs
  • 9 x Burpees

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 20 x Wall Balls/Sandbag Thrusters
  • 6 x Deadlifts @ 205lbs
  • 6 x Burpees

Results:  Deadlifts got up to 290lbs.  Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps).  Interesting that all 3 ended up with almost the same number of reps.

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

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Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.

DUs, Situps and Goblet Squats, then Deadlifts and Atomic Pushups

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Inspired by the Crossfit Mainsite WOD from  December 12, 2018.

3 rounds for time

  • 30 x Double Unders
  • 20 x Situps
  • 10 x Goblet Squats

5 rounds of

  • 10 x Deadlifts
  • Rest 30 Seconds
  • 10-15 x TRX Atomic Pushups
  • Rest 3 minutes

Results: Didn’t warm up much since the metcon is basically a warmup.  Finished the Metcon in 5:27.  Deadlifts 115-135-165-185-220.

Back Squats and Bench Press

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Not for time do Back Squats

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 205lbs
  • 3 x @ 215lbs

Then Bench Press

  • 5 x @ 95lbs
  • 5 x @ 135lbs
  • 4 x @ 160lbs
  • 4 x @ 185lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs
  • 3 x @ 195lbs

Results:  Back Squats completed as shown.  Failed after 2 reps on the last round of the Bench Press.

“Crossfit Total” (2018 Crossfit Games WOD Modified)

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After a general warm up, begin with 3 rounds of the the following complex, start with an empty/light bar and increase weight per round.

  • 1 x Deadlift
  • 1 x Hang Clean
  • 1 x Strict Press
  • 1 x Back Squat
  • Repeat for a total of 3 consecutive sets

Then for the main WOD, the goal is to cycle through the three exercises to reach a 1RM of each.  Start each round fairly heavy so that for the 3 singles you are already close to the 1RM.  Every 2 minutes for 34 minutes (10 minutes per exercise)… 

  • 3 x Back Squat
  • 2 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • Rest 2 minutes,  reset weights
  • 3 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • Rest 2 minutes, reset weights
  • 3 x Deadlift
  • 2 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift

Results:  Back Squats 135-165-185-215-230lbs.  Strict Press 115-135-145-155 (failed)-150(failed).  Deadlift 185-225-255-275-295lbs.