Thursday 11/8/2018 - Crossfitcove

Thursday 11/8/2018

WOD

 

15 min AMRAP:

5 Pullups

10 Push Jerks

15 Box Jumps

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

P/PP Mods:

Sub ring rows or j-hook rows for pull ups

Jerks off rig or w/ DBs

Sub Russian KB swings for box jumps

 

CORE

 

Every 2 minutes for 10 minutes:

50 M Suitcase Carry (25 L/25 R)

:20 Side Plank L

:20 Side Plank R

:20 Hollow Hold

 

P/PP Mods:

Optional modified side planks

Sub :20 cat/cow for Hollow hold

 

Coach’s Tip:  Start the day off with the metcon and finish with some core work.  Pick a scale for the Pull Ups that you can do unbroken and a weight for the Jerks that you can do unbroken or in 2 sets.

 

Dan P. on point!

Leave a reply

Your email address will not be published.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