"Linda" / 10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench press
¾-bodyweight squat cleans
Post time in comments.
Stimulus and Strategy:
Today's workout is a classic CrossFit benchmark, nicknamed "the three bars of death." Look back at Nov. 18, 2024, to compare your most recent score for Linda. The earlier rounds are a bit of a grind — go unbroken where you can, and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare for the next round. This effort carries a high volume of weightlifting at a moderate load. Reduce the loads and/or cut some of the early rounds to bring down the total volume. If you're able, use a spotter on the bench presses — this is purely a safety consideration. If you can't find a spotter, don't push to failure; break before you think you need to.
Intermediate option / 10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight squat cleans
Beginner option / 8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bench presses
Squat cleans
♀ 65-lb deadlift, 55-lb bench press, and 35-lb squat clean
♂ 95-lb deadlift, 75-lb bench press, and 45-lb squat clean