SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Coan Deadlift Program: Week 4
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
90% x 2
-then-
Speed Sets:
Every 90 seconds for 5 rounds:
75% x 3
Assistance Work:
EMOM 6
1st min: 8 Hip extensions
2nd min: 8 Bent Over Rows @ moderate
TUESDAY
12 min to find a 3RM Push Press
-then-
“Antagonistic Helen”
3 RFT
400m Row (or 30 cal airdyne)
21 GHD situps
12 HSPU
WEDNESDAY
Run 800m
-then-
30-20-10
Pushups
Hang Snatch @ 45/35 #
-then-
40 box jumps @ 24”/20”
THURSDAY
AMRAP 20
15 Clean and Jerks@135/95
Rest 1 minute
15 Clean and Jerks@155/105
Rest 1 minute
15 Clean and Jerks@185/115
Rest 1 minute
15 Clean and Jerks@225/125
Rest 1 minute
15 Clean and Jerks@245/135
Rest 1 minute
15 Clean and Jerks@265/145
**Power or full clean acceptable. Split or push jerk acceptable.
**Mainsite: 9/11/15
**Scored by total reps completed in 20 minutes. All weight will stay stored on weight trees and against the wall until loaded onto a barbell. No staging weights on the floor.
FRIDAY
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
SATURDAY
CrossFit Total 2
Find 1RM Clean
Find 1RM Bench Press
Find 1RM Overhead Squat
**Clean is power or squat