MONDAY 181001

Row 1000 Meters for Time
Rest as needed then,
Deadlift, 10 Repetitions for 10RM Effort
Rest as needed then,
Row 500 Meters for Time,
Rest as needed then,
Deadlift, 5 Repetitions for 5RM Effort
Rest as needed then,
Row 100 Meters for Time,
Rest as needed then,
Deadlift, 1RM

Note: Today we are going “way old school” from a workout programmed by Coach Glassman for Greg Amundson in the winter of 2001. This is classic “Coach” programming – a simple couplet, pairing maximum effort attempts at weightlifting and monostructural elements. The only “timed” element today is the Concept2 Row. The Deadlift is not for time – but rather for maximum weight. Athletes can rest as needed between Rowing and Deadlifting, but the entire workout must be completed within a 45 minute time cap. How many people can keep the total row time less than 7:00, and the total Deadlift weight over 500lb. (men) and 300 b. (women)?

The 6AM Warriors!

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Week At A Glance

Tuesday: Bag Class and Yoga

Wednesday: Faith Works Ministry (No Krav Maga)

Friday: CrossFit Amundson Strength and Olympic Lifting

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