SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Coan Deadlift Program Week 6
*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%
-2 minute transition-
Speed Sets:
E2MOM for 3 Rounds
3 Deadlifts @ 70%
-2 minute transition-
Accessory:
E2MOM for 3 Rounds
5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 3 Rounds
5 Bent Over Rows @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 3 Rounds
5 Good Mornings @ +5-10# over last week. Use same load every round.
Homework:
E2MOM for 3 Rounds
5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.
TUESDAY
E1.5MOM for 4 Rounds
-then-
E2MOM for 7 Rounds
1 Front Squat + 1 Split Jerk
-then-
“Perfection”
7 Rounds
7 Burpee Box Jump Overs @ 24/20#
7 Thrusters @ 95/65#
7 Pullups
Time Cap: 17 min
WEDNESDAY
Modified Class Schedule
11:30 am Class, 12:30 pm Open Gym, 4 pm Class
“Earn Tomorrow”
21-15-9
Kettlebell Swings @ 70/53#
Burpees
Time Cap: 7 min
-then-
21-15-9
Calorie Row
Ring Dips
*Rx Women will do 18-12-6 of these two movements only.
Time Cap: 7 min
-then-
21-15-9
Wall Ball Shots
Power Snatch @ 75/55#
Time Cap: 7 min
*Scored by total time required for all three workouts.
THURSDAY
No Classes. Happy Thanksgiving!
FRIDAY
Modified Class Schedule:
2-4 pm Open Gym, 4 pm Class
CrossFit Total II
Find a 1RM Clean*
Bench Press
Overhead Squat
*Power Clean or Full Clean allowed
SATURDAY
3 Chances to Set a Max Effort 200m Row
*New leaderboard spot up for grabs!
-then-
AMRAP 20
20 Walking Lunges
10 Pistols
10 Pullups
*At 5:00, 10:00, and 15:00 everyone will run 400m. After each 400m run, pick up exactly where you stopped, whether in the middle of a round or not.