The "Committed Club" - Crossfitcove

The “Committed Club”

 THE COMMITTED CLUB
 The further encourage consistent attendance we have decided on unveil the “Cove Committed Club”. To become a member of this illustrious club you will need to attend the gym at least 20 times during the month of December.  At the end of the month we will list everyone on the “Daily WOD” who has hit those marks. You do not necessarily have to take a class. You can just come on in and row, stretch, lift, or anything that supports you reaching your fitness goals, just be sure to sign into Wodify though.  We know just walking through those doors and spending time with this supportive community can have such positive effects on our physical, mental, and emotional health.

 

STRENGTH WOD

Push Jerks 3/3/3/3/3 (Work to about 70% of 1 RM)

Push Press 5/5/5/5/5 ( Work to about 70% of 3 RM)

15 banded push downs between each set

https://www.youtube.com/watch?v=9WnPYf6rJBw

 

WOD

10 Deadlift

20 Single Arm DB Push Press (10 each arm)

10 min AMRAP

 

Fitness: 185/125

Performance: 205/135

Open: 225/155

 

Coach’s Tip: The strength work has banded push downs between each set. They are a benefit to the push press cycle, but will strengthen the arms generally speaking.  The percentage work today should not be extremely heavy– it is the beginning of our cycle so we are pushing form over anything else!  The push downs will also be fairly taxing. Today’s Metocn is all about a solid pulling moving directly into a push movement. Should be a FUN combo!

 

We say it a hundred different ways when teaching Cleans. “Patience on the pull”…”Don’t bend those arms until your hips are open”…”When the elbow bends the power ends”.  And Kyle has listened!  Be like Kyle!

 

 

 

 

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