Monday 3/11/2019 - Crossfitcove

Monday 3/11/2019

WOD

 

“Who do we Appreciate?”

AMRAP in 18 min:

2 Ring MU

4 Deadlifts

6 Bar Facing Burpees

8 Box Jumps

 

Fx: 185/125, Ring Rows x 3, 18/12

P: 245/165, 24/20

O: 275/185, 24/20

 

P/PP Mod

Sub Ring Rows

Deadlift mods: optional sumo if conventional is no longer comfortable, optional Romanian DL or double KB / DB deadlift – can create elevated surface using plates

See mods for finisher

Modify box height or sub box step ups or lateral step ups

 

FINISHER

 

“Jackrabbit”

30 Bar Facing Burpees

Time Cap: 4 minutes

 

P/PP Mod

Modify burpees as needed: up-downs, elevated on box + air squat OR sub 30 slam balls + step over

 

Coach’s Tip: More movements that we may see in the Open for the last two week so let’s get some practice at them all.  Reps are low but rounds will add up.  Quick transitions with minimal rest is key.

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