Deadlift Triplet - WOD for 111412 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Deadlift Triplet

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WOD for Wednesday 111412Click Here For Today’s Schedule
Front Squat – 80%                     
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

  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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