3 x 5 deadlift
Let's take the strength seriously today people. Here are some good initial goals to shoot for in terms of strength with the deadlift. If you're a beginner, these are not going to happen overnight. But they sure aren't going to happen if you're rushing through our strength portion, and conserving your energy for the met-con. Strength matters, give it your serious attention. Do not rush through.
Women - 1.5x bodyweight
Men - 2x bodyweight
A thorough warm-up is in order to elicit a full participation of fast twitch muscle fibers when deadlifting. Short circuiting your warm-up is an amateur's mistake. Do about 5 legitimate sets of 5 reps before beginning your work sets. Take your time.
Example: Female 150lb. with a 1rm of approx 225.
Her warm-up. 5 x 65, 5 x 95, 5 x 115, 5 x 135, 5 x 155
Her work sets, 5 x 165, 5 x 175, 5 x 185