Training November 18th – 24th

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.