Friday 9/14/2018 - Crossfitcove

Friday 9/14/2018



For time:

1,000 M Row (switch every 250 M)

75 Hang Power Cleans

1,000 M Row (switch every 250 M)

75 Bar Facing Burpees

1,000 M Row (switch every 250 M)


25 min time Cap


Fitness: 95/65

Performance: 135/95

Open: 155/105

P/PP Mods:

-Pay attention to core during row, avoid leaning back to manage pressure in core (upright chest)

-DB hang cleans

-Sub slam balls for burpees

Coach’s Tip: A lot of pulling today, both horizontal and vertical.  Rows should be fast with quick transitions.  Same with the barbell cycling.  Should be a weight that you can move for 8-10 reps each set.

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