CrossFit Winston Salem Thursday

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

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

Working Sets:
3@70%
3@80%
3+@90%

OPTIONAL:
Joker Sets – If you are feeling good and having a great day and there is time – do the following:
J1 – 3@ (90%*1.05)
J2 – 3@ (J1*1.05)

4 Rft
3 Squat Clean Thrusters
17 TTB
Cash out 800 M Sled Drag

A 155/105, 45/25
B 115/75 K290, 25/15
C: 45/35, K2E, 15/10

20 min cap

“Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it really doesn’t matter with me now, because I’ve been to the mountaintop.And I don’t mind. Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the Promised Land. I may not get there with you. But I want you to know tonight, that we, as a people, will get to the promised land!”

– Dr. Martin Luther King, Jr, April 3, 1968

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