Thursday 3/7/2019 — Crossfitcove

Thursday 3/7/2019

The Thursday night Facebook Live event continues this week with two Cove OG athletes Teresa F. and Mike K. Tune in around 8:55ish for a preview of Friday’s Night Light’s workout.

Reminder: We will be celebrating completing 19.3 with drinks, food, dancing, and great company at La Palapa in Ellicott City.

Mike getting his game face on during the Clash at the Cove competition.


Teresa singing the national anthem for one of the big events.

If you look careful you can find her Cove shell tattoo.




Every 4 minutes for 20 minutes:

10 DB Box Stepovers

10 DB Thrusters

10/7 Calorie Bike

50 DU


Fx: 25/15#

P: 35/25 (20″)

O: 50/35 (24/20″)


P/PP Mod

Optional unweighted stepovers

Focus on breathing during thrusters – exhale on the way up from squat & press, keep ribs stacked over hips – break up movement if necessary

Modify bike cals if needed

Sub 20 light and fast Russian KB swings for DUs




3 rounds

15 Glute Ham Bridges

8 Partner Hamstring Raises from floor


P/PP Mod

Exhale on hip raise during glute-ham bridges

Sub banded or unloaded barbell good mornings for


Coach’s Tip: Getting in some prep for movements we may still see in the Open.  If you are doing the Open on Friday, come in a maybe hit some active recovery.  If you aren’t, go HAM on the regular WOD!


These situps meet the Coach Josh stamp of approval


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