July 4th Modified Schedule - Crossfitcove

July 4th Modified Schedule

JULY 4th SCHEDULE AND WOD

We want to invite everyone to come celebrate the July 4th holiday with a Hero WOD at the Cove!  We will running THREE classes that day (9a, 10a and 11a only), so come on in and kick the holiday off right.

Tuesday is a regular schedule and we will resume with a normal operating schedule on Thursday as well.

AGAIN, these will be the ONLY classes on Wednesday, July 4th!

In tradition with our last three July 4th workouts, the WOD will be “Wittman”. U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings aRobert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

wittman

 

STRENGTH

 

Deadlift

5 x 5

*70-80%, same weight across

*try to go heavier than last week (if you did 80% last week, add 5-10 lbs)

 

METCON

 

3 Rounds for Time:

___ Doubles

10 Bar muscle ups or 15 pull ups

30 Sit ups

*15 min time cap

 

Fitness: 100 singles

Performance: 50 Doubles

Open: 75 Doubles

 

 Coach’s Tip: Continuing with our Deadlift cycle working on some consistency with heavier weights.  Finish off the day with a chance at some higher skilled gymnastics moves and core work.  For the Pullups, pick a scale that will get you through each round in under 5 minutes.

 

Holly P. soaking up all the knowledge bombs!

 

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