December 2nd, 2017 - Crossfitcove

December 2nd, 2017

Hey athletes!  How was the Dumbbell work?  Hopefully it was fun and a little bit of a break from the norm.  Tomorrow we are finishing the week with some Olympic lifting and a quick metcon.  The workload for the Olympic lifting will be a little higher than what we have been doing so it will take the majority of class time but you will be able to receive real-time feedback.

 

OLYMPIC LIFTING

 

Snatch

8 min to work on the following complex:

1 Power Snatch

1 Hang Snatch w/ pause at knee

1 OHS

THEN

1 x 3 @ 60% of 1 RM

1 x 3 @ 65%

2 x 3 @ 70%

2 x 2 @ 75%

3 x 1 @ 80%

 *Remember, percentage work is based off of your 1RM Squat/Full Snatch.  1 x 3 would mean 1 set of 3 reps.  Reset each rep, no touch-n-go

 

METCON

 

9 min AMRAP:

15/10 Cal Row

12 Overhead Squats

9 Pullups

Rx+- 115/85, C2B

Rx- 95/65

Sc- 75/55, Elevated Ring Rows

*This metcon is going to be all about technique and big sets.  It’s not long enough to get super winded but transitions, technique, and smart sets will be paramount.  As always, we are looking for full ROM and standards.

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