Strength
Deadlift
Heavy 5
Workout
Every 3 min; work 2 min, rest 1 x 4
10 OTB burpees
ME Power cleans @ 40-50% DL weight
^Score is total number of power cleans at the end of all 4 rounds.
**This is a heavy-heavy day. Dare I call it a double strength day?
We knocked out heavy 3s last Friday on deadlifts before doing some sprinting, so we’re bumping up the reps this week before going down to singles next Wednesday. With that in mind, try to keep the weight ‘heavy’. Heavy means you could still probably eek out 1-2 more reps. If you can’t do that, you just found your 5 rep max. Avoid that.
As I said about this being a heavy-heavy day, I’d still like you to leave some gas in the take, and strength in your low back, to do the power cleans at a heavy enough weight that you can do singles without missing a rep. Knock out those burpees and you’ll have a minute plus to get in those power cleans.
Daily Read – CrossFit Archives
Scaling workouts
-CF Journal January 2017