January 10th, 2018 - Crossfitcove

January 10th, 2018

 Hey athletes!  Great work on the gymnastics skills the past two days.  Time for some Dumbbell cycling work.  Make sure you keep those hips down, chest up, and core engaged with these DB movements.  For the Midline work, it is going to be very oblique-heavy.  The obliques play a big part in keeping our “core” stable and from rotating from side to side during movements that we don’t want rotation (i.e. weightlifting, Olympic lifting).  Take your time with the Midline work.




EMOM for 16 min

1st– 12 DB Power Cleans

2nd– 16 Alt DB Power Snatch

3rd– 10 DB Thrusters

4th– Rest

Rx- 50/35

Sc- 35/20




Complete 2 sets:

10 Turkish Getups (5 ea)

20 Suitcase Deadlifts (10 ea)

30 Side Plank-ups (15 ea)

40 Weighted GHD Hip Extensions (2 sec pause at parallel)

100m KB Front Rack Walk (KB in each hand)

Leave a reply

Your email address will not be published. Required fields are marked *