April 11th, 2018 - Crossfitcove

April 11th, 2018

Hey athletes!  More Olympic lifting work tomorrow (told you we had a lot this week).  We will be doing some percentage work of the full lifts (NOT the power variation).  These shouldn’t be heavy.  We want to practice our bar body contact, becoming “connected” to the barbell quickly (getting it to our front rack position), and driving out of the squat hole.  6 sets may not seem like a lot, but if you get warmed up properly, spend enough time on positioning, and give your full attention and energy to each set it will feel like a lot.  Finally, we finish with an EMOM that is a combination of metabolic conditioning, core work, and explosive hip opening drills (banded KB swings).  You should remember the Banded Swings from last week, if not see video on FB page for demo.




6 x 1 2-position Clean (full)(from floor and high hang/hips) @ 65% of 1RM

*shouldn’t be heavy, should be FAST and EXPLOSIVE out of the hole


EMOM for 12 min:


1st– 15/12 cal bike

2nd– 15 GHD Situps

3rd– 15 Banded KB Swings

*another chance to work on power output, each set of movements should be fast and unbroken

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