May 16th, 2018 - Crossfitcove

May 16th, 2018

Hey athletes!  Another max attempt tomorrow, this time with the Power Snatch.  Then, a little percentage work based off that 1RM.  You should be pretty primed for this as we are doing a little pulling and jumping for the regular Cove programming.  Finish the extra work off with some Core work.  Remember, think of your “core” as your shoulders to your hips and everything in between.  We need to have strength, stability, and flexibility in all of those areas.  The Hollow Rocks will help with our bodily awareness especially when it comes to gymnastics.  The Suitcase carries help with our ability to resist/stop force that is put upon us.  The Waiters carry helps create a strong and stable shoulder.  And the Double KB swings help strengthen our hips, abdominals, and low back.  Enjoy.

 

OLYMPIC LIFTING

 

Find a 1RM Power Snatch

THEN

3 x 1 @ 90% of 1RM

 

CORE

 

Complete 5 sets:

30 Hollow Rocks

50m Suitcase Carry (switch at 25m)

50m Waiters Carry (switch at 25m)

15 Russian Double KB Swings

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