410 W Geer St, Durham, NC 27701 (919) 907-1233

Deadlift Triplet

Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Wednesday 111412Click Here For Today’s Schedule
Front Squat – 80%                     
3-3-3-3-3                     
–Rest–
21-15-9 Reps For Time:
Deadlift (225/155)
Box Jumps (24/20)
Ring Dips

Post Front Squats Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Front Squats at 80% 1RM.  These should be pretty heavy.  Make sure you take good rest between these work sets (2-3 minutes).  Take the bar from the rack and put any PRs you get on the PR Board!

For the conditioning workout, scale the deadlift load if necessary to around 65% 1RM.  If you are unstable with ring dips try them on bars or even parallettes.

Front Squats From the Original CF Box in Santa Cruz

2 Comments
  1. Amanda Reply
    Super fun metcon! loved that it worked every part of the body! finished in 10:42, scaling the DLs to 125# and the ring dips to bar dips (my tris were still finished by the end of it). I also love the energy of the 6:15 class. Definitely made waking up to a layer of frost on my windshield worth it!
  2. Troie Reply
    615ers...simply the best. Did all 5 sets of 3 with 185# and did metcon rxd in 7:56.

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