1x15 again

deadlift
3x5
1x15

metcon
5 hang power cleans
12 double unders
x5

The high rep deadlifts (as well as the back squats) have been having interesting effects on our clients, these lifts, generally seen in the low reps ranges we use for our strength training (not to be confused with hypertrophy) use the phosphogen energy pathway,(1-10 seconds in duration) and are most often seen in the Olympic lifts such as the snatch and clean. It is our aim within CrossFit to be able to work efficiently within short duaration (phosphogen) mid range, at lower relative loads (glycolytic) and longer (oxidative) energy pathways. Thusly by blurring the margins between energy sytems, in this case between phosphogen and glycolytic we produce a result that allows for greater flexibility in different areas of performance. It needs to be stressed that favouritism by fitness programming that emphasises work in specific energy pathways leads to specialisation and can blunt the general fitness as a result.
In CrossFit we aim for a fitness that is broad, general and inclusive, our speciality is not specialising.