Cove Open Training

Cove Open Training

September 19th, 2018

Hey athletes!  Some more waves coming at you, this time with Cleans.  Once again, working with some lower percentages so we can ramp it back up over the next few weeks to test out a new 1RM.  Legs might be a little tired if you did today’s regular Cove programming but the cleans should still feel crisp and light.  Finish the day off with some muscular endurance and skill work with 1-arm DB Thrusters and T2B.  Aim to go unbroken on all movements.





EMOM for 12 min:

Min 1/4/7/10- 1 Clean @ 64%

Min 2/5/8/11- 1 Clean @ 68%

Min 3/6/9/12- 1 Clean @ 72%




EMOM for 10 min:

Odd- 12 1-arm DB Thrusters (6 ea arm)- 50/35

Even- 12 T2B

September 18th, 2018

Hey athletes!  Switching things up a bit with some horizontal pressing and a little extra conditioning for tomorrow.  Start off with flat bench press, working up in weight.  Make sure to keep the shoulder stacked in a good position.  For the conditioning, this is quick compared to the regular Cove programming.  You will alternate between the two movements to give your grip a little bit of a break.  Keep a track of total cals and KB swings for your score.




Bench Press


*increase weight each set




TABATA 8 rounds:

Alternate between-

Bike for Cals

Russian KB Swings

*20 sec work, 10 sec transition, do each movement 4 times

September 17th, 2018

Hey athletes!  We are dropping the percentages back down this week to build up and go for some new 1RMs in the next few weeks.  Start the week off with some Snatch waves at different percentages.  Weights should feel light and fast!  Finish off with some Overhead Squat work from the racks.





EMOM for 12 min:

Min 1/4/7/10- 1 Snatch @ 64%

Min 2/5/8/11- 1 Snatch @ 68%

Min 3/6/9/12- 1 Snatch @ 72%

*full Snatch


Overhead Squat

5 x 3 @ 80% of 1RM OHS

September 15th, 2018

Hey athletes!  Finishing the week off with some heavy Clean & Jerks followed by a classic CrossFit benchmark workout.  The Olympic lifting is a chance to start heavy and stay heavy with great rest between sets.  If you are feeling really good, go for a PR!  We will finish the day with a fast metcon.  This should be well under 12 min with easy transitions from one movement to the next.  It will be a great challenge for anyone that wants to take on “Heavy Helen” (the Rx+ version).  SEND.  REST.  REPEAT.




Clean & Jerk

Every 2 min for 20 min:

2 Cleans (full) + 1 Jerk

*increase weight as desired





3 RFT:

400m run

21 KB Swings

12 Pullups


*12 min time cap


Rx+  70/53, C2B

Rx  53/35

Sc  44/26, Elevated Ring Rows

September 14th, 2018

Hey athletes!  A little more Snatch accessory work with lighter percentages tomorrow to help work on our speed for pulling under the bar.  All Snatches are the full variation (aka squat variation) so get comfortable getting under the bar.  If you need to, add a pause at the bottom of each rep.  Finish off with some extra conditioning that is a little more low impact (and hopefully helps with leg recovery on the bike).





6 sets-

3-position Snatch (full) @55-70% of 1RM Snatch

-from High Hang/Hips, Low Hang/Knees, Ground

-feel free to increase weight but stay between 55-70%




For time:

21-18-15-12-9-6-3 reps of

Cals on Bike


DUs (x3)