October 6th, 2017 - Crossfitcove

October 6th, 2017

 Hey athletes!  As we stated earlier this week, we know a lot of you are doing the Clash at the Cove on Saturday and we wanted to make sure you got in your benching so we gave you the option to do it on Wednesday.  This is the original strength piece we had planned for Friday.  If you already did the Bench Press on Wednesday do not redo it.  If you didn’t do it Wednesday, try to hit everything listed.  GOOD LUCK TO EVERYONE ON SATURDAY!!




Power Clean- 3-3-3-3-3
*5 sets of 3 reps increasing in weight each set

Bench Press- 5-5-5-5-5  (Building in Weight)

1xMax Reps @ 90%

*5 sets of 5 reps increasing in weight each set. Then, 1 set of Max Reps at 90% of your heaviest set


Squat Jumps- 5×5 (just use your bodyweight)

*This may seem elementary but it goes along with developing our jumping and developing our power output.  Executing these are simple- load up into a full squat, jump up as high as you can, land in a full squat, jump back up as high as you can, and so on.  5 sets of 5 reps. Focus on landing in the same position each time.

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