Saturday 9/8/2018 - Crossfitcove

Saturday 9/8/2018



On behalf of all of us at the Cove, we want to wish Coach Josh and Kristin a happy happy wedding day.  We hope it is the beginning of an amazing story filled with love, prosperity and great health. Oh, and cookie cake.  Lots of cookie cake.  Congratulations!!!





Back Squats


*5 second decent, 1 sec pause in the bottom

P/PP Mods:
Tempo is fine if you can manage pressure in core w/.out breath-holding, otherwise, focus on exhale “release pressure” as you descend and continue to exhale on the way up)




5 Rounds for Time:

3 Front Squats

10 Burpee Box Jumps

15/12 Cal Row

Rest 30 seconds


*18 min time cap


Fitness: 135/95 (from the rack if it allows them to go heavier)

Performance: 185/125

Open: 205/135

P/PP Mods:
-Front squats from rack or opt for KB goblet squats

-Mod burpee w/ box step ups


Coach’s Tip: Plenty of heavy squats today!  Tempo Back Squats are a great chance to work on balance and stability during your squat.  The weight should be moving fast on the way up NOT slow.

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