Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target … [Read more...] about Friday 160318
Deadlift
Wednesday 160309
Big Sexy 5 rounds for time of: 6 deadlifts, 315 lb. 6 burpees 5 cleans, 225 lb. 5 chest-to-bar pull-ups 4 thrusters, 155 lb. 4 muscle-ups … [Read more...] about Wednesday 160309
Thursday 160218
21-15-9 reps for time of: 225-lb. deadlifts Overhead walking-lunge steps Burpees, jumping over the barbell Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges. … [Read more...] about Thursday 160218
Thursday 160211
Deadlift 10-10-10-10-10 reps … [Read more...] about Thursday 160211
Wednesday 160203
Deficit deadlift 3-3-3-3-3 reps Stand on extra plates so that your grip on the barbell is lower than in your normal setup. … [Read more...] about Wednesday 160203
Friday 160129
5 rounds for reps of: 1 minute of 185-lb. deadlifts 1 minute of push-ups 1 minute of strict knees-to-elbows … [Read more...] about Friday 160129
Friday 160122
Deadlift 3-3-3-3-3 reps … [Read more...] about Friday 160122
Monday 160118
21-15-9 reps for time of: 275-lb. deadlifts Strict ring dips … [Read more...] about Monday 160118
Monday 160111
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep … [Read more...] about Monday 160111
Tuesday 160105
Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. … [Read more...] about Tuesday 160105