Friday WOD

CrossFit 201 – CrossFit

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Linda (Time)


Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight


10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1.5 bodyweight)

Bench Press (bodyweight)

Squat Clean (3/4 bodyweight)

Use three separate barbells.


This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option

10-9-8-7-6-5-4-3-2-1 reps for time of:

1¼-body-weight deadlift

¾-body-weight bench press

½-body-weight squat clean

Beginner Option

8-7-6-5-4-3-2-1 reps for time of:

¾-body-weight deadlift

½-body-weight bench press

⅓-body-weight squat clean

*Sharing is caring. Partner up with someone of similar strength/ weight and share the barbells. Stagger start time in larger classes.

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