Cove Open Training

Cove Open Training

6/29/2019

STRENGTH

 

Every 90 sec for 12 min:

1 Snatch Pull

1 Snatch

 

 

METCON

 

18 min AMRAP:

300m run

1 round unbroken “Dumbbell T.D.”- 50/35

1 Rope Climb

 

*5 Burpee penalty every time you break up DB T.D. to be done before you resume

 

DB T.D.=

6 DB S2O

9 DB Hang Power Cleans

12 DB Deadlifts

 

Coach’s Tip:  Let’s GOOOO.

6/15/2019

WOD

 

Every :90 for 9:00

3 Shoulder-to-Overhead from the floor (build in weight)

Rest 9:00-12:00

At 12:00

100/80 Assault Bike Cals

50ft HS Walk

9 Clean + Jerks (155/105)

50ft HS Walk

15 Clean + Jerks (135/95)

50ft HS Walk

21 Clean + Jerks (115/75)

37 min time cap

*HS Walk Scale – 30 shoulder taps against the wall/from box

 

Coach’s Tip:  Clock starts at 8:15am. Senders assemble.

6/8/2019

WOD

 

“El Jefe”

5 rounds-

3:00 AMRAP:

3 Squat Cleans*

6 C2B Pull-ups

9 Box Jumpovers (30/24)

 

Rest 1 min between rounds.  Pick up where you left off after rest

 

*weight ascends Rd 1-3 and descends 4-5 (135/95) (185/125) (225/155) (185/125) (135/95)

 

ACCESSORY

 

“Holding on to 34”

4 rounds-

:34 DBall Hold (100/70#)

:34 Hang from pull-up bar

:34 Hollow Hold .

:10 rest between movements

 

Coach’s Tip:  Come celebrate Coach Maria’s birthday with this awesome metcon and accessory work!

6/1/2019

STRENGTH

 

EMOM for 14 min:

Odd- 2 Hang Power Cleans

Even- 1 Rope Climb (legless if possible)

 

WOD

 

AMRAP in 14 min:

5 Deficit HSPUs

10 KB Hang Snatch (5 ea arm)

15 cals bike or 200m run (athlete’s choice)

F: 35/25 Seated DB Press, 35/26 KB

Rx: 45lb plates for deficit, 53/35 KB

Rx+: 45lb plates for deficit + Strict, 53/35 KB

 

Saturday 5/25/2019

STRENGTH

 

20 min clock:

Run 800m

 

At the 10 min mark a 10 min EMOM starts:

1 Snatch Pull/High Pull

1 Hang Squat Snatch

*athlete’s choice of same weight across or increasing

 

WOD

 

Athlete’s Choice

 

“Amanda”

For time:

9-7-5 reps of-

Ring MUs

Squat Snatch- 135/95

 

OR

 

“Meet Amanda at the Bar”

For time:

9-7-5 reps of-

Bar MUs

Squat Snatch- 135/95

 

Coach’s Tip:  Snatch skill work followed by a classic benchmark workout.  Give it your best but no need to rip your hands.  We have Murph on Monday.

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