CrossFit Winston Salem Thursday

Deadlifts
Working off of a Training Max (TM) = 90%+10# of 1RM from Test Week

Warm-up sets:
5@40%
5@50%
3@60%

Working Sets:
5@65%
5@75%
5+@85%

OPTIONAL:
Joker Sets – If you are feeling good and having a great day and there is time – do the following:
J1 – 5@ (85%*1.05)
J2 – 5@ (J1*1.05)

For time

1-3-5-7-9
Sumo Deadlift high pulls
Burpees over the bar
Pull-ups

Then

2-3-6-8-10
Front rack lunges
Burpees over the bar
Pull-ups

A:135/95
B:95/65
C:45/35

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