Training November 4th – 10th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 4

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

Heavy Set:

Deadlift

15 MInutes to Complete

1 set x 2 reps @ 90%

-2 minute transition-

Speed Sets:

E2MOM for 5 Rounds

3 Deadlifts @ 75%

-2 minute transition-

Accessory:

E2MOM for 3 Rounds

8 Stiff-Leg Deadlifts @ +10# over heaviest load used last week. Use same load every round.

-2 minute transition-

E2MOM for 3 Rounds

8 Bent Over Rows @ +10# over heaviest load used last week. Use same load every round.

Homework:

E2MOM for 3 Rounds

8 Chinups (weighted if possible) @ +5# over heaviest load used last week. Use same load every round.

-then-

E2MOM for 3 Rounds

8 Good Mornings @ +10# over heaviest load used last week. Use same load every round.

TUESDAY

E2MOM for 8 Rounds

5 Shoulder Press

*Work up to a 5RM

-then-

“Belleau Wood”

5 Rounds:

400m Run

25 Push Press @ 75/55#

*Time Cap: 25 min

WEDNESDAY

E2.5MOM for 7 Rounds

Power Clean + Power Clean + Thruster + Thruster

*Work up to a max in the complex. Cannot drop the bar during the complex.

-then-

“Iwo Jima”

50 Wallballs

40 Toes to Bar

30 Lateral Box Jump Overs @ 24/20”

20 Power Cleans @ 155/105#

10 Thrusters @ 155/105#

*Time Cap: 18 min

THURSDAY

Front Squat Party 6.0

EMOM until failure:

1 Front Squat

*Use the table below to select your starting load. Add 5 lb every minute. If you fail your rep or don’t complete your lift within the minute, your workout is done. If your partner fails their rep, ending their party, you may have an additional 20 seconds on that minute only to complete your rep. You must still rejoin the normal pace the very next minute.

*If you didn’t start with the empty bar and you didn’t survive 20 minutes, then row a 5000m penalty row at the end of class.

FRIDAY

Find a 1RM Hang Snatch or 5RM OHS

-then-

“Al Fajr”

21-15-9

Row for Calories

Pullups

*Time Cap: 8 min

SATURDAY

Happy Birthday United States Marine Corps

“Bert”

For time:

50 Burpees

400m Run

100 Pushups

400m Run

150 Walking Lunges

400m Run

200 Squats

400m Run

150 Walking Lunges

400m Run

100 Pushups

400m Run

50 Burpees

*Time Cap: 60 min

link to hero workout on crossfit.com