- Crossfitcove

SKILL WOD

 

HSPU

4 sets:

4 Slow Negatives

12 Seated DB Press (no back support, pause at the top of each rep)

 

Pushup

4 sets:

10 DB Floor Press

10 Tricep Extensions (1 or 2 DBS)

20 Second 90 degree Pushup hold

 

METCON

 

Every 4 minutes for 16 minutes:

400 M Run

10 Hanging Power Snatch

Max OHS

 

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

 Coach’s Tip: Continuing with our gymnastics cycle working on some eccentric and static loading with negatives and pauses.  Finish off the day with a great metcon featuring some Overhead Squats.  Great training day all around.

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