Tuesday, June 23rd, 2020 — Crossfitcove

Tuesday, June 23rd, 2020

WEEK ONE OF INDOOR CLASSES

We have had a blast on Saturday and Monday with our first round of indoor classes and we are still looking to improve our class structure to maintain safety and still give everyone a great fitness experience.  Just some quick reminders

  • Be sure to wear a mask when entering
  • Be sure to wash your hands or use hand sanitizer when you enter. Hand sanitizer is placed on the front desk, bench by the cubbies, Wodify station, coaches station, O2 Fridge, and by the side door exit.
  • If you touch a piece of equipment, then you must clean that piece of equipment.
  • And if you haven’t seen my wife’s crazy post about cleaning floors, be sure to dry the floors where you sprayed your gear.  We are fearful of athletes slipping on these wet spots.

 

STRENGTH

(from ground or rack)

EMOM4
4 Push Press
Rest 1 min (change weights)

EMOM4
3 Push Jerk
Rest 1 min (change weights)

EMOM4
2 Split Jerks

METCON

30-20-10
Push Press
DU (reps x 3)

*If you drop the barbell before the set is over, you must do 80 High Knees before you resume

Time Cap: 9 min

Fx: 75/55, SU Reps x 5
P/O: 95/65

HOME VERSION

Strength
EMOM5
6 DB Push Press
EMOM5
6 DB Push Jerk

MetCon
DB Push Press
DU (reps x 3)

*If you drop the barbell before the set is over, you must run a 200m immediately after you drop

Time Cap: 9 min

Fx: 25/15
P/O: 35/25

ENGINE EXPRESS

AMRAP3: 6 reverse burpees 6/side pendulum lunge

Rest 1 minute

AMRAP4: 6/side crab toe touches 6 jumping air aquats

Rest 1 minute

AMRAP3: 6 chevrons 6 plank ups

Rest 1 minute

Core Finisher

3 Rounds

10 Hollow Rocks

10 Side Plank hip drops (L)

10 Side Plank hip drops (R)

10 Tuck Ups

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