July 7th, 2018 - Crossfitcove

July 7th, 2018

Hey athletes!  We have a few parts to tomorrow’s workout.  The first part is a “old-style” WOD complete with a triplet and with a max lift at the end.  You don’t see these too much anymore but they can be really fun and it feels pretty cool to hit some big weight after a tough little metcon.  Focus on keeping a high pace on during the first part of the metcon but not to where you can’t recover and calm your breathing before attempting some Clean & Jerks.  The triplet is designed to get your SUPER warmed up for the C&J attempts with squatting, pulling, and jumping.  We will finish off the week with a fun partner WOD consisting of DB Thrusters and Handstand Walks or OH DB Lunges.  This is a chance to play around with some movements that we don’t normally get to do so have fun.

 

METCON

 

10 min AMRAP:

200m run Buy-In

5 Front Squats

10 Pullups

15 DUs

THEN

7 min to find a 1RM Clean & Jerk

 

Rx  135/95

Sc  115/75, Jumping Pullups, 45 SUs

 

PARTNER WOD

 

10 min AMRAP:

10 DB Thrusters

10m Handstand Walk

*alternate rounds

 

Rx  50/35

Sc  35/25, Overhead Walking Lunges

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