Sunday Fun Day!
*3 pm surprise WOD*
Coan Deadlift Program Week 7
*All percentages are calculated from your goal 1RM–not your current 1RM.
90% x 2
Every 120 seconds for 3 rounds:
75% x 3
1st min: 8 Straight Leg Deadlifts @ moderate
2nd min: 8 Bent Over Rows @ moderate
10 rounds for time of
1 tire flip @ heavy
2 over the plyo box (m: 24″, f: 18″)
1 over the 4′ wall
1 crawl under the barbell
1 roll over the pullup bar
Cash out: 1 rope climb (15′)
**If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.
12 min to find a max in the complex:
Hang Clean + Clean & Jerk
Bergeron Beep Test
EMOM as long as possible
7 Thrusters @ 75# /55 #
*8 minute minimum work requirement. If you fail before 8 minutes, rest 2 minutes, scale to a lower level, and continue.
15 minutes practicing the muscle up or muscle up progressions
10 rounds of
6 Russian Kettlebell Swings @ heaviest possible
3/2 muscle ups
Halloween Party starts at 6:30pm
15 min to find a 1RM Power Snatch
75 Snatches @ 75/55#
Trainer/ Athlete Style Scorecards will be used. Winners will be announced at the CFI Halloween Party for:
Fastest Male Rx
Fastest Female RX
Using Back Squat and Bench Press, each only one rep at a time, accumulate 10,000 # / 7,000 # of lifts.