WOD Blog
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| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (68 days ago) |
| CrossFit WOD 180108/CF FUNDAMENTALS WK6-DAY 17 | CrossFit-FUNDAMENTALS WK1-DAY 1 |
CrossFit WOD 180108/CF FUNDAMENTALS WK6-DAY 17(Weight, Rx2) RxWOD: Deadlift *5-5-3-3-1-1-1 *5min Optional Finisher: Death by KettleBell *2reps+ *add 2 reps every 30seconds to 5min ______________________________________________________ Rx2WOD: Deadlift *5-5-5 *5min Optional Finisher: Death by KettleBell *2reps+ *add 2 reps every 30seconds to 5min ______________________________________________________ WARMUP ~ 10 MINS *Oly Complex *CDL+Hang Clean+Jerk Dip+Jerk *3-5 Sets with Empty Barbell *3-5 Sets with additional 5-15 lb. (each side) WORKOUT PREP & WORKOUT ~ 40 - 45 MINS (10-15 min.) Prep for Deadlifts Work up to WOD starting weight with: *10 reps *8 reps *6 reps *2-3 sets of 5 reps (The second set of 5 should be at or just under their starting weight) (24-30 min.) Perform Deadlift sets *Perform 1 set roughly every 4 min. Leave a little extra time for the sets of 1 to allow for more recovery. (5 min.) Optional Finisher: Death by KB Swings *Start with 2 reps and every 30 seconds, add 2 more reps. (The goal is to reach 4-5 minutes. (Use a load that will support this time domain.)
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