SUNDAY
2:30 pm ROM WOD
3 pm “Scotty” Fundraiser
*There is still time to sign up on EventBrite
MONDAY
Post-Cycle Test
Max Set of Kipping Handstand Pushups
-then-
“Yeti”
For time:
25 Pullups
10 Muscle Ups
1.5 Mile Run
10 Muscle Ups
25 Pullups
*Time Cap: 25 min
Link to hero WOD on crossfit.com
TUESDAY
Find a 1RM Front Squat
-then-
Partner WOD
“Steiner Brothers”
Partner 1:
AMRAP 30 seconds
Row for Calories
-while-
Partner 2:
AMRAP 30 seconds
Wallballs @ 20/14# to 10’ target
-both partners rest 30 seconds while they swap stations-
-continue for 16 minutes (8 rounds of each exercise)
-score is total reps of Wallballs plus total calories.
WEDNESDAY
Coan Deadlift Program Week 3
*All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
15 MInutes to Complete
1 set x 2 reps @ 85%
-3 minute transition-
Speed Sets:
E1.5MOM for 6 Rounds
3 Deadlifts @ 70%
-3 minute transition-
Accessory:
E1.5MOM for 3 Rounds
8 Stiff-Leg Deadlifts @ +10# over heaviest load used last week. Use same load every round.
-3 minute transition-
E1.5MOM for 3 Rounds
8 Bent Over Rows @ +10# over heaviest load used last week. Use same load every round.
Homework:
E1.5MOM for 3 Rounds
8 Chinups (weighted if possible) @ +5# over heaviest load used last week. Use same load every round.
-then-
E1.5MOM for 3 Rounds
8 Good Mornings @ +10# over heaviest load used last week. Use same load every round.
THURSDAY
Bench Press Party
EMOM Until Failure
1 Bench Press
*Start at about 130-150# less than your 1RM Bench Press, or the empty bar, whichever is greater. If in doubt, choose the lighter starting load. Add 5# every minute. When you miss, you’re done. Only one attempt per minute.
Starting Load Choices:
Rx+: Choice/Choice
Rx:155/65#
Gold: 115/35#
Silver: 75# (Men only)
Bronze: 45# (Men only)
FRIDAY
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
-then-
100’ sprint.
-Record best of three attempts.
SATURDAY
“Partner Hansen”
With a partner, and only one partner working at a time:
5 Rounds:
30 Kettlebell Swings @ 70/53#
30 Burpees
30 GHD sit-ups
Cutoff: 35 min