Tag Archives: Deadlift

Deadlifts then Cleans and Row

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Every 3 minutes for 15 minutes

  • 5 x Dumbbell Single Leg Deadlift per Leg
  • 10 x Hollow Hold to Knee Tuck

4 rounds for time (Street Parking Instagram WOD from August 20, 2019.)

  • 15 x Hang DB Squat Clean
  • Row 500m (or run 400m)
  • 15 x Hang DB Power Cleans
  • Rest 1 minute

Results: For the Deadlifts, went from 2 x 30lb dummbells in the first round up to 2 x 40lbs dumbbells in the last two rounds. Metcon 21:58 using 35lbs dumbbells.

Handstand Walks and L-Sits then Bench Press, Deadlifts and HSPU

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Take 15 to 20 minutes to work on L-Sit progressions and Handstand Walks.

Then 3 rounds, resting as needed between rounds.

  • 5 x Bench Press @ 175lbs

Then for time, scaled Diane

  • 21-15-9 x Deadlift @ 185lbs
  • 15-12-9 x Handstand Pushups

Results: Handstand Walks suddenly seem to be working out really well. Was able to walk 4 x 2-3m consistently. Need to work on my leg positioning now to bring them closer together.

Bench Press as prescribed. Metcon 8:58.

Deadlifts then Dumbbell Rows, Clean and Jerk, Situps and Run

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Every 2 minutes for 12 minutes

  • 8 x Deadlift @ 50%
  • 6 x Deadlift @ 60%
  • 4 x Deadlift @ 70%
  • 2 x Deadlift @ 80%
  • 2 x Deadlift @ 90%
  • 5 x Deadlift @ 75%

Then an brieviated version of the Crossfit New England WOD from August 15, 2019.

Every 2 minutes for 8 minutes

  • 10 x Dumbbell Rows @ 21kg

Then for time 10-20-30 reps of

  • Dumbbell Clean and Jerk @ 20kg per hand
  • Abmat Situps
  • Run 200m between each round

Results:  Deadlift 155-185-210-240-270-225lbs.  Metcon 16:22. 

Handstand Hold and V-Ups, then Bench Press and “Christine”

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Every minute on the minute for 6 minutes (3 rounds)

  • Station 1 – 60 second Handstand Hold
  • Station 2 – 10 x V-Ups

Every 3 minutes for 9 minutes (3 rounds)

  • 5 x Bench Press

Then “Chirstine”, 3 rounds for time of

  • Row 500m
  • 12 x Bodyweight Deadlift
  • 21 x Box Jumps

Results:  Bench Press 165-185-190lbs.  Could only manage 4 reps at 190).  Christine 14:43 (4:06/5:07/5:30).

Deadlifts then Pullups, Row and Walking Lunges

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Followed the Crossfit Invictus WOD from July 30, 2019.  Metcon was a complete fail.

Results: A. Deadlifts 185-210-230-245-265-285lbs.  B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, but switched to kipping pullups (not C2B) in the second round.  Since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09. Ugh.