Name: Daybreak CrossFit
Price range: $$$

WOD: Mon 09.10.2018 Back Squat + Deadlift

2018-09-09T11:01:37-04:00By Mel|Categories: WOD|36 Comments

WOD

Back Squat
10-8-6-4

Deadlift
10-8-6-4

WOD Guidance & Goal: The set of 10 will be around 75% of your 1 rep max. Each set you will increase the weight on the barbell by around 5 percent.

Post Weight to Comments.

ENDURANCE

4x200m, rest 1 min b/w sets
rest 3 min
3x300m, rest 1 min b/w sets
rest 3 min
2x400m, rest 1 min b/w sets

BARBELL CLUB

7:30p

36 Comments

estrehle Mon 09.10.2018 at 6:32am

85/95/105/115
135/145/155/170
Pete Mon 09.10.2018 at 6:44am

165-195
205-245
- btartufo Mon 09.10.2018 at 7:54am
  
  Really nice job on the DL!!
  - Pete Mon 09.10.2018 at 10:07am
    
    you too! thanks for letting me butt in
- Pete Mon 09.10.2018 at 9:50pm
  
  BBC 165# c&j. 2# pr
adavass Mon 09.10.2018 at 6:44am

BS 120/130/135/145
DL 155/165/175/185
Brett Mon 09.10.2018 at 7:13am

BS 130, 140, 150, 155
DL 155, 165, 175, 185
Willis Mon 09.10.2018 at 7:13am

BS: 225/240/250/270
DL: 270/295/310/325
#SpeedyTurtle Mon 09.10.2018 at 7:21am

BS: 130, 140, 150, 160
DL: 155, 165, 175, 185
MichelleH Mon 09.10.2018 at 7:22am

BS: 85/95/105/115
DL: 90/100/110/125
Katherine Mon 09.10.2018 at 7:28am

squat: 105/115/125/135
DL: 135/145/155/170
Kathy C Mon 09.10.2018 at 7:36am

BS 90/ 95/ 105/ 115
DL 105/ 110/ 115/ 125
Kevin Clarke Mon 09.10.2018 at 7:38am

FS 65#
DL 85/ 105/ 125/ 145
slombardo Mon 09.10.2018 at 7:46am

Back Squats – 90/95/105/115
Dead Lifts – 105/110/115/125

Awesome working with you Kathy!
Eric Mon 09.10.2018 at 7:49am

BS 135-145-155-165
DL 185-205-215-245
btartufo Mon 09.10.2018 at 7:56am

Crossover symmetry – with lifters
Dead lift 225-255-275-295 – no shoes
Knee still bothering me
Erin Mon 09.10.2018 at 9:35am

BS: 135/145/155/160
DL: 165/180/195/225
10# PR for DL! So fun working with you Mel, thanks for the push!
- Pete Mon 09.10.2018 at 10:10am
  
  get out! on a set of 4?
- Amanda W Mon 09.10.2018 at 11:02am
  
  Nice job Erin!
K8 Mon 09.10.2018 at 9:38am

BS- 95/115/135/165
DL- 165/185/205/225
PR for both.
- Pete Mon 09.10.2018 at 5:50pm
  
  Woot!
  - K8 Mon 09.10.2018 at 8:44pm
    
    Thanks! It was REALLY fun!
Ted Mon 09.10.2018 at 9:56am

FS: 100-110-120-130 (3 then dump it bam!)

DL: 170 (8) – 180 (4) – 190 (2) – 200 (1)
- Ted Mon 09.10.2018 at 9:57am
  
  No that was BS not FS
Silver Fox Mon 09.10.2018 at 10:08am

BS 165/175/185/205. DL 225/245/255/275 1 rep max 305#
Amanda W Mon 09.10.2018 at 11:00am

BS- 125, 135, 145, 155
DL- 185, 200, 210, 225

LOVE having the crossover symmetry in the gym.
Ben Mon 09.10.2018 at 11:22am

BS – 115, 135, 155, 175
DL – 135, 155, 175, 195
Jack L Mon 09.10.2018 at 12:10pm

BS – 210-220-230-240

DL- 275-285-295-305.

Crossover Sym is the best!! Thanks ?
lourdes Mon 09.10.2018 at 3:56pm

BS: 165/175/180/185×3
DL: 195/205×4
Future self notes: concentrate!! Volume of BS and quick transition to DL was tough…start at a lower weight on DL next time. Ran out of time and muscle power
brandanmccanna Mon 09.10.2018 at 4:12pm

From the office. Had to switch the order due to bench press happening at the squat rack.

DL – 155/185/235/275
BS – 135/185/225/275
Neal M Mon 09.10.2018 at 6:52pm

275-335 bsq
255-315 dl
Katie Mon 09.10.2018 at 7:50pm

BS: 155/165/170/175
DL: 135/150/155/165
Nicole Mon 09.10.2018 at 7:55pm

Only wrote down my last weight
Back Squat – 155#
Deadlift- 245#
Erica Tue 09.11.2018 at 8:08am

Bs – 120/130/145/150×1
Dl-180/190/200/210
Liz P. Tue 09.11.2018 at 8:43am

75/80/85/90 BS – only had enough energy for 1 at 90.
95/105/115/125 D
Mel Wed 09.12.2018 at 12:02pm

Congrats to everyone who PR’d!!

BS: 165/175/185/200
DL: 190/205/215/225