Tag Archives: Deadlift

Deadlifts then DUs, KBS, Renegade Rows, Goblet Squats and Situps

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Every 3 minutes for 12 minutes

  • 8-10 x Deadlift @ 60-65% of 1RM

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 40 x Double Unders
  • 20 x Renegade Rows (total) @ 18k
  • 40 x Double Unders
  • 20 x Abmat Situps
  • 40 x Double Unders
  • 20 x Goblet Squats @ 24kg

Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.

Deadlift, HSPU, Pullups and Row

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For time per round, every 4 minutes for 20 minutes

  • 3 x Deadlift @ 80% of 1RM
  • 6 x Handstand Pushups
  • 9 x Strict Pullups
  • 12 Cal Row

Then alternate EMOM for 6 minutes

  • Even round – 30 second Handstand Hold
  • Odd round – 30 second Kettlebell Swings @ 32kg

Results: First part, used 225lbs for the Deadlift… 2:14-2:20-2:25-2:44-3:05. Handstand Pushups were easy today. After the first two rounds, Pullups got really hard.

Crossfit Open WODs 21.3 (Scaled) and 21.4

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For total time

  • 15 Front Squats @ 65lbs (this is the women’s weight, men Rx is 95lbs)
  • 30 Toes to Bars
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Pullups
  • 15 Thrusters @ 65lbs

Then, rest 1 minute before continuing with:

  • 15 Front Squats @ 65lbs
  • 30 Chest to Bar Pullups
  • 15 Thrusters @ 65lbs

Record total time for that part and then take 7 minutes and work up to a heavy complex

  • 1 x Deadlift
  • 1 x Clean
  • 1 x Hang Clean
  • 1 x Jerk

Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.

TRX Mountain Climbers and Pike Press then Deadlifts and Burpees

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4 rounds

  • 10 x TRX Mountain Climbers (R+L=1 rep)
  • 3 x TRX Pike Press
  • Repeat for 3 total sets

Then using a single Kettlebell, 5 rounds of

  • 5 x Single Leg Deadlift plus Row @ 24kg
  • Rest 30 seconds between legs

3 rounds of AMRAP in 3 minutes of (inspired by a The Box WOD from March 3), rest 2:30 between rounds.

  • 15 x Deadlift @ 135lbs
  • 15 x Burpees

Results: Metcon 50-77-55 reps.