SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Coan Deadlift Program Week 7
All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
18 MInutes to Complete
1 set x 2 reps @ 90%
-2 minute transition-
Speed Sets:
E2MOM for 3 Rounds
3 Deadlifts @ 75%
-2 minute transition-
Accessory:
E2MOM for 2 Rounds
5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 2 Rounds
5 Bent Over Rows @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 2 Rounds
5 Good Mornings @ +5-10# over last week. Use same load every round.
Homework:
E2MOM for 2 Rounds
5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.
TUESDAY
Find a 5RM Weighted Pushup
-then-
“Down in a Hole”
5 Rounds
20 Deficit Push-ups (Hands on 25/15# plates)
200m Pinch Carry @ 25/15#
200m Bear Hug Carry @ 25/15#
WEDNESDAY
Find a 1RM in the Macho Man Complex:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
-then-
“Randy Savage”
AMRAP 12:
3 Macho Man Complexes @135/95#
15 Toes to Bar
THURSDAY
E2MOM for 10 Rounds
1…10 Back Squats @ 225/155#
*The first interval you will do 1 Back Squat. The next, 2 Back Squats. The next, 3 Back Squats. Until on the 10th minute you complete 10 Back Squats. You may reduce load between rounds if necessary, but you will only be credited with the lightest load used at any time during the workout. You must complete each set without racking the bar to be credited with completion. (ie You can’t break the set of 8 Back Squats into 2 sets of 4. It doesn’t work that way.)
FRIDAY
“Wade”
For time, wearing a 20/14# vest or body armor:
1200 m Run
Then, 4 Rounds:
12 Strict Pullups
9 Strict Bar Dips
6 Strict Handstand Pushups
1200 m Run
link to hero workout on crossfit.com
SATURDAY
“Fair Share”
Teams of 3
2 Rounds:
200 Meter Run
100 Dumbbell Snatches @ 50/35#
200 Meter Run
100 Box Jump Overs @ 24/20”
200 Meter Run
100 Thrusters @ 95/65#
*Only one athlete works at a time, except everyone runs every 200m interval.
*Time Cap: 35 min