Tag Archives: Deadlift

Deadlift and Kettlebell Swings then Power Snatch and Toes to Bar

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Format was inspired form CFI workout from May 4, 2018 but changed to match what I wanted to do.

  • 15 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Kettelbell Swings in 60 seconds
  • Rest 2 minutes
  • 10 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds
  • Rest 2 minutes
  • 5 x Deadlift
  • Rest 15-20 seconds
  • Max Reps Strict KBS in 60 seconds

Then against a 2 minute running clock do AMRAP of

  • 5 x Power Snatch @ 80lbs
  • 10 x Toes to Bar

Rest 2 minutes between sets for a total of 4 sets.

Results:  Really hard on the forearms. Deadlifts and Kettlebell Swings – 160lbs/34reps, 185lbs/27reps, 205lbs/25reps.  Metcon 28reps, 23reps, 23reps, 22reps.

Front Squats, Deadlifts, Hang Cleans, Push Press and Burpees

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CF Invictus WOD from 26 April.

Every 3 minutes for 18 minutes

  • 2 x Pause Front Squat (pause 2-3 seconds at bottom)

Then AMRAP in 10 minutes of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time the bar rests on the ground do 5 x Burpees.

Results:  For the front squats 115-135-165-185-195-205lbs.  For the metcon 30 rounds.

Christine then Dealifts, Box Jumps and Planks

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A good fit from CF Invictus for what I wanted to do today (WOD from March 30, 2018)

Christine – 3 rounds for time

  • 500m Row
  • 12 x Deadlift @ Bodyweight
  • 21 x Box Jumps @ 24 inches

Then 3 rounds of

  • 6-8 x Single Leg Deadlift
  • Rest 60 seconds
  • 6-8 x Glute Bridge
  • Rest 60 seconds
  • 45 second side plank each side
  • Rest 60 seconds

Results:  For Christine 14:18.  Not bad compared to last time where I did Christine in 13:58 and this time it was after just one week back from a 2 week vacation.  Compare to workout from January 30, 2017.   For the deadlift used a 95lbs/45kg barbell.  For the glut bridge used a 45lbs plate on my torso since the 95lbs barbell didn’t really work for me.

Strict Press then Deadlifts, Ring Dips and Push Press

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Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.

  • 5 – 5 – 2 – 2 – 1

AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)

  • 12 x Deadlift @ 165lbs
  • 12 x Ring Dips
  • 12 x Dumbbell Push Press @ 18kg

Results:  Strict Press 95-105-115-125-135lbs.  AMRAP 3 rounds plus 9 reps.