June 12th, 2018 — Crossfitcove

June 12th, 2018

Hey athletes!  We have some Olympic lifting and sprinting for you tomorrow.  The Olympic lifting is a little bit different than what we are used to, capacity wise.  Normally we stick to reps of 3 and under for Oly lifts when building strength and power but we just wanted to mix it up and build a little capacity for cycling full reps.  You can’t let the bar go until you are done your set.  Your focus should be on a great hip hinge, explosive hips, and pulling yourself fast under the bar.  Finish off the day with some sprinting.  This is going to help out with any type of explosive movements that we do, particularly Olympic lifts.  We do have a little longer distance in the metcon for the regular programming but once again we just wanted to mix it up.  Your focus should be on all power production and recovering between sets.




5-5-5-5-5-5 Hang Clean (full)

*increase weight each set

*can’t set barbell down until set is done




8 x 100m sprint

*rest as needed between sets

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