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Old 12-10-2008, 07:51 AM   #1
Tim Lofton
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Help with weightlifting third element for workout

Hi all,

As I am working out of synch with the main WOD sched, I have a three element workout planned for today. I was going to do AMRAP in 20' of a 500m row, 10 dips (on bars), and ___?___. I am thinking maybe 1xBW deadlift x 10, but I wasn't sure if deadlift was something I should really be doing for time. Any thoughts or suggestions? Thanks,

Tim
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Old 12-10-2008, 02:05 PM   #2
Ian Haya
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Re: Help with weightlifting third element for workout

Deadlifts are routinely found in timed WODs, just at (relatively) lighter loads. Mr. Joshua/Diane/Linda use deadlifts for 75/45/55 reps at loads of 250, 225, and 1.5xBW respectively. As long as you have around a 2xBW deadlift or more, then 1xBW deadlift is a pretty good choice for a metcon deadlift weight.

Your workout looks like a good one, or you could try another one of the "girls" which is similar:

"Christine"
3rds of:
500m row
12 BW deadlifts
21 Box Jump, 20"

Just make sure you maintain good form throughout.
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Last edited by Ian Haya : 12-10-2008 at 02:08 PM.
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