May 14th, 2018 - Crossfitcove

May 14th, 2018

Hey athletes!  We are going to be testing out some maxes over the next 2 weeks to help with an upcoming Olympic lifting cycle.  Tomorrow we are testing out the Power Clean.  One you find your max, do 3 singles at 90% of it.  Finish off with some gymnastics skill work.  The T2B complex should be done unbroken, meaning you shouldn’t have to come off the rig until you are done.  The only difference will be your ability to do the actual T2B, everything else is the same for everyone.  If you can’t do the actual T2B, drop down and do 5 Straight Leg Strict Ab Mat Situps (no use of the arms for momentum, touch your toes). Remember, this is skill work.  Basics and complexes are a great way to improve performance, increase strength, and increase capacity.

 

OLYMPIC LIFTING

 

Find a 1RM Power Clean

THEN

3 x 1 @ 90%of 1RM

 

GYMNASTICS

 

EMOM for 4 min:

5 Straight Leg Raises

5 Kipping Leg Raises

5 T2B

*rest 2min

EMOM for 4 min:

5 Straight Leg Raises

5 Kipping Leg Raises

5 T2B

 

Rx  T2B

Sc  Straight Leg Strict Ab Mat Situps

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