Made up this WOD for the boys today. Went off real well.
(10) Tire hop through burpees
(20L/20R) sledgehammer hits to tire
Weight sled sprint (50ft) with 53#KB on sled
(5) KB swings, then behind the back toss, as many times as needed to get back to tire.
(10) Renegade Rows with KB's
Double hand waiters walk with KB's (50ft)
Farmers run back with KB's and weight sled attached to tire.
3 rounds for time.
I did the Crossfit's 7 rounds of 1 Deadlift.
315/365/405/385/365/385/395
Had I started heavier, I think I could have stuck 415 today. Good to know for next time.
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When we do the heavy lifting WODs, I go heavy early - but in this case, deadlift, I'm making sure I can get to my max because I didn't actually know what my 1RM is.
Eg for the deadlift workout, I went as follows:
225-325-375 (failed grip)-375-415-465f-450f-435f
Obviously the jumps were too big. If you hit the 415, you and I will be at the same max DL.
Grip failure at 375# deadlift -- after that I resorted to both hook grip and alternate grip and those worked fine. I got 465 pounds off the floor, just couldn't keep my back straight and couldn't pull it above my shins.
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