August 11th, 2018 - Crossfitcove

August 11th, 2018

Hey athletes!  Get ready for another solid SEND IT Saturday.  Start the day off by working up to a heavy partial Bear Complex.  Once you touch the barbell you can’t let it go until you are done with the Behind Neck Push Press.  The metcon starts off with straight get-it-done type work and finishes with some higher level gymnastic movements.  Don’t forget about the Double Unders every 4 minutes though.  Let’s have a great session to end the week!

 

STRENGTH

 

15 minutes to work up to a heavy set of the following complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Behind Neck Push Press

 

CONDITIONING

 

“Chipper Jones”

For time:

50 Burpee Box Jump Overs- 24/20

40 Sumo Deadlift High Pulls- 95/65

30 Pistols

20 Deficit HSPU

10 Bar Muscle-Ups

 

Every 4:00 including 0:00…50 Double Unders

 

*20 Min Time Cap*

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