Strength: Deadlift Friday! Determine your target weight for a heavy set of 5. Then perform limited reps, bumping the weight each time to get to your target weight: 5-3-2-1-1-5 (the last set of 5 should be at your target weight).
Then, drop the weight by 10% and perform another set of 5.
Then, again drop by 10% and perform your last set of 5.
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Then, for time:
25 Burpees
3 Rounds of:
- 20/20 Sledgehammer swings (16#)
- 10/10 KB cleans (24/16k)
- 200m Run
25 Burpees
Sometime during the timed portion of the WOD, perform 25 GHD sit-ups.*
* If you are new to CFJC and you have never done GHD sit-ups do 25 ab-mat sit-ups during the WOD and 10 GHDs after the WOD!
