Training Oct 21st – 27th

 

Stripping...CrossFit style...Stripping weights!

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Coan Deadlift Program Week 2

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

Heavy Set:

Deadlift

12 MInutes to Complete

1 set x 2 reps @ 80%

-3 minute transition-

Speed Sets:

E1.5MOM for 8 Rounds

3 Deadlifts @ 65%

-3 minute transition-

Accessory:

E1.5MOM for 3 Rounds

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

-3 minute transition-

E1.5MOM for 3 Rounds

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

Homework:

E1.5MOM for 3 Rounds

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

-then-

E1.5MOM for 3 Rounds

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

TUESDAY

Handstand Pushup Cycle Week 3 Day 1

-then-

Find a 1RM Cluster

-then-

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

Time Cap: 10 min

WEDNESDAY

Handstand Pushup Cycle Week 3 Day 2

-then-

“Legion of Doom 2.0”

AMRAP 20

5 Handstand Pushups

5 Box Jump Overs @ 24”/20”

1 Tag Your Partner

Partner 1 completes a full round then Partner 2 completes a full round until 20 minutes have expired.

THURSDAY

Find a 1RM Power Clean

-then-

“Bebop”

For time:

30 Overhead Walking Lunges @ 45/25# bumper

30 Knees-to-Elbows

30 Situps

30 Calorie Row

30 Situps

30 Knees-to-Elbow

30 Overhead Walking Lunges @ 45/25# bumper

Time Cap: 15 min

FRIDAY

Halloween Party tonight at 7PM

Workout in costume during any class. Top Male and Female score will get a prize. Must stay in costume the whole WOD to be eligible for the prize.

Handstand Pushup Cycle Week 3 Day 3

-then-

“Dork”

6 Rounds:

60 Double Unders

30 Kettlebell Swings @ 53/35#

15 Burpees

Time Cap: 30 min

SATURDAY

Teams of 3

“Buddy Bag 2.0”

For time:

800m Run

6 Rope Climbs

20 Power Snatches @ 115/75#

800m Run

9 Rope Climbs

30 Power Snatches @ 115/75#

800m Run

12 Rope Climbs

40 Power Snatches @ 115/75#