Tuesday 11/6/2018 - Crossfitcove

Tuesday 11/6/2018

STRENGTH

 

Every 90 seconds for 12 minutes:

1 Power Clean + 2 Hang Cleans (power or squat)

 

P/PP Mods:

-Every 90 seconds for 12 minutes KB Complex (light KB)

-Single arm russian swing + KB snatch + Windmill (1 complex per side x 2)

 

WOD

 

5 Rounds for Time:

10 Unbroken Clean & Jerks

20/15 Cals on rower

Rest 2 minutes

 

**Clean & Jerks must be unbroken.  If you break them up, you MUST take weight off for the next round**

 

*22 min time cap

 

Fitness: 95/65 (Hang Clean & Jerks)

Performance: 115/75

Open: 135/95

 

P/PP Mods:

Sub DBs for barbell clean & jerks

 

Coach’s Tip:  Let’s work on barbell cycling.  For a beginner or anyone who has trouble getting back to the ground in a safe position please go from the hang.  Clean & Jerks need to be unbroken today so people should choose their weight accordingly.

 

The early jumping crew getting ready to conquer the doubles on Sunday!

Leave a reply

Your email address will not be published.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