Training November 11th-17th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Veteran’s Day: Regular Schedule

Coan Deadlift Program Week 5

All Percentages are Calculated from your Goal 1RM, not your current 1RM.

Heavy Set:

Deadlift

17 Minutes to Complete

3 sets x 3 reps @ 80%

-2 minute transition-

Speed Sets:

E2MOM for 3 Rounds

3 Deadlifts @ 65%

-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

E2MOM for 8 Rounds

3 Push Jerks

*Work up to a 3RM

-then-

50 Hang Power Cleans

40 Push Jerks

30 Front Squats

20 Overhead Squats

10 Handstand Pushups

Barbell @ 95/65#

*Every time you drop the bar before Overhead Squats are complete, immediately do 5 Handstand Pushups. These do not count towards the 10 Handstand Pushups at the end.

*Time Cap: 20 min

WEDNESDAY

E2MOM for 8 Rounds

3 Hang Power Snatches

*Work up to a 3RM

-then-

5 Rounds

50 Double Unders

15 Hang Power Snatches @ 75/55#

*Time Cap: 15 min

THURSDAY

EMOM for 30 min

1st Min: 1 Back Squat

2nd Min: 1 Legless Rope Climb

3rd Min: 8 Hip Extensions

*Work up to a heavy Back Squat.

FRIDAY

“Holleyman”

30 Rounds

5 Wallballs

3 Handstand Pushups

1 Power Clean @ 225/155#

link to hero WOD on crossfit.com

*Time Cap: 35 min

SATURDAY

7 Work intervals are listed below.

Each work interval is exactly 2 minutes long and followed by 2-4 minutes of rest.

Score is the total of “max rep” movements from all intervals.

1.)Row 250/200m

Max Thrusters @ 115/75#

2.) 20 Burpees

Max Overhead Squats @ 115/75#

3.) Max Snatches @ 115/75#

4.) Run 300m

Max Deadlifts  @ 115/75#

5.) 15 Front Squats @ 115/75#

Max Muscle Ups

6.) 50 Air Squats

Max Jerks @ 115/75#

7.) 25 Knees to Elbows

Max Hang Power Snatch @ 115/75#

*Don’t worry about memorizing or writing down everything. You’ll have 2-4 minutes of rest to look at the board and refresh your memory before you start each piece.