April 14th, 2018 - Crossfitcove

April 14th, 2018

Hey athletes!  Time to put all that Olympic lifting skill work to use.  Tomorrow’s class starts off with a heavy Clean complex (full lifts, not power variations).  Remember, intent to move the barbell becomes key here.  Drive out of the hole each rep like you are trying to jump up with that weight!  Next, you have a classical push/pull strength piece with Floor Presses and Barbell Rows.  If possible, use the same weight for your BB Rows as you did each set of Floor Press (if that’s not possible, just lower the weight a little).  Focus on activating your lats and a hard (but controlled) pull for the Rows, don’t heave your body around.  Finally, finish off the training day with a high intensity metcon that has a bit of all domains.  Enjoy!




12 min to work up a heavy:

Clean + Hang Clean

*full lifts




5-5-5-5 Floor Press

*5 Barbell Rows (w/ same weight as Floor Press if possible) after each set

*increase weight each set




For time:

500m row

40 Drop Back Goblet Lunges (20 ea leg)

30 T2B

20 Power Cleans

10 Strict Ring Dips

*10 min cap

Rx+  70/53, 155/105

Rx  53/35, 135/95, Kipping Dips

Sc  35/26, Ab Mat Situps, 115/75, Hand Release Pushups

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