Training September 27th – October 3rd

Andi

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

 

%d