Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for Wendler deadlift

WOD #238 – 9 September 2010

W/U: 3x(L sit, power snatch)

WOD: Wendler deadlift (deload)
75×5, 95×5, 115×5

Power Cleans
2-2-2 (60%) – 65#
2-2-2 (90%) – 75#

“Unbroken Power Elizabeth”
15-10-5
Power Cleans (135/95) – scaled to 75#
Dips – purple/black bands

time = 5:56

Notes: next time 2 red bands on dips

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WOD #234 – 2 September 2010

W/U: DB DLs, DB OHS, lax ball

WOD: Wendler deadlift
105×5, 140×5, 157.5×3, 175×4

4 Rounds
7 Overhead Squats (135/95) – scaled 40#
14 Lateral Jump Burpees (over the bar)
7 Pull-ups – red/black bands

time = 11:27

Notes: need to move to the next notch on pull up bands

WOD #229 – 26 August 2010

W/U: 4x(5 bar front squat, 2 min foam roll quad, 5 bar split jerk, 1 min lax ball trap, 10 push, 10 bar DL, 10 sec Sampson stretch)

WOD: Wendler deadlift
105×5, 130×3, 150×3, 167.5×5

4 Rounds
1 Power Clean (135/95) – scaled 60#
2 Hang Squat Cleans (135/95) – scaled 60#
3 Split Jerks – scaled 60#
10 Burpees
Rest 1 Minute

time = 7:37

Notes: next time go 65#

WOD #225 – 19 August 2010

W/U: 2x(15 pistols, 30 quad rolls, 20 DB push press, 10 pull ups)

WOD: Deadlift 5-5-5
Wendler Deadlift 120×5, 140×5 157.5×6

3 Rounds
5 Thrusters (135/95) – scaled to 60#
10 Chest to Bar Pull-ups – scaled to red/black bands

time = 4:21

Notes: too quick, next time go 65# and 2 red bands

WOD #221 – 12 August 2010

W/U: 3x(10 pull, 10 push, 10 kb swing, 10  butterfly situps, 10 lat stretch)

WOD: Wendler deadlift deload 5-5-5
70×5, 90×5, 105×5

Power Clean 2-2-2-2-2-2-2 (60%-80% 1RM)
65-65-65-65-DNF

4 Rounds
10 Unbroken SDLP (115/75) – scaled to 55#
20 Unbroken Box Jumps (24/20) – scaled to 16.5″ plates

time = 6:58

WOD #216 – 5 August 2010

W/U: group sprints, snatch drills

WOD: Wendler deadlift 5-3-1+
105×5 (warm up), 132.5×5, 150×3, 167.5×4)

Snatch – Establish a new 1 Rep Max for the squat snatch and the power snatch.
Power snatch – 35×2, 40×2, 50×2, 55×2, DNF

“Isabel”
30 Snatches (135/95) – scaled to 35#

time = 2:39

Notes:  First time doing Isabel, so had no idea for scaling; 35# was way too light.

WOD #211 – 29 July 2010

W/U: KB swings, DUs, 1 lap, stretch

WOD: Wendler deadlift 3-3-3+
105×3 (warm up), 125×3, 140×3, 160×6

Cleans 3-2-2-1-1-1-1
DNF

“Grace”
30 Clean and Jerks (135/95) – scaled to 65#

time = 5:14

Notes: next time go for 70# or 75# on Gracie