Tag Archives: Deadlift

ACF Crazy Nights

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Taken from Atomic Crossfit’s Crazy Nights WOD.

Starting with an empty bar, warm up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Pause Front Squats ( 2 second pause at bottom)
  • 3 x Squat Cleans

Then every 90 seconds for 15 minutes (10 rounds) complete:

  • 1 x Hang Squat Clean
  • 1 x Squat Clean
  • 1 x Jerk

Work up to a heavy set.

Take 5 minutes to warm up deadlifts, then AMRAP in 8 minutes:

  • 8 x Deadlifts (185/125)
  • 8 x Bar Hop Burpees
  • 8 x T2B

Results: For warm up did 45-65-80lbs.  Then 95-105-115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 2 reps.

TRX Core Work then Cleans, Deadlifts and S2OH

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Not for time 3 rounds of ( taken from Fit2Day 🙂 )

  • 10 x TRX Side Plank per side
  • 10 x TRX Atomic Pushups

Every 90 seconds for 9 minutes (6 sets)

  • 3 x High Hang Clean

Then every 3 minutes for 9 minutes (3 sets)

  • Max Reps Unbroken Power Cleans @ final weight from last part

Then AMRAP in 7 minutes of

  • 14 x Dumbbell Deadlift @ 16kg
  • 14 x Dumbbell S2OH @ 16kg

Results:  HH Cleans 65-80-95-105-115-125.   Power Cleans 8-7-5.  AMRAP 4 rounds plus 16 reps.