Wednesday 11/7/2018 - Crossfitcove

Wednesday 11/7/2018

STRENGTH

 

Take 18 minutes to find a 2 RM Front Squat

 

P/PP Mods:

5/5/5/5/5

Front Squats (optional increase weight)

5 hip rocks between sets https://www.youtube.com/watch?v=lcP8p3mBYfI

 

WOD

 

6 Rounds for Time:

10 Toes to Bar

10 Alt DB Snatch

10 Alt DB Goblet Step-ups

 

*12 min time cap

 

Fitness-  35/25, 20”/18”

Performance-  50/35, 24”/20”

Open-  50/35 Squat Snatch, 24”/20”

 

P/PP Mods:

Sub seated (L-sit) plate raises for T2B

Optional unweighted lunges or side steps on to 12” box

 

Coach’s Tip:  We are starting a Front Squat (and Back Squat) cycle.  Get ready to move some heavy weight.  Focus for the metcon will be unbroken sets of movements.

 

Paul H. looking solid in the Front Squat

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