Wednesday 10/31/2018 - Crossfitcove

Wednesday 10/31/2018

HAPPY HALLOWEEN!

Halloween is one of the best days of the year at the Cove, so come in dressed to impress!

 

STRENGTH

 

Every 2 minutes for 14 minutes:

1 Clean lift off + 1 Power Clean + 1 Hanging Clean

(For the clean lift off pull the bar to knee level and hold for 2 seconds)

 

P/PP Mods:

Single-arm DB complex:

Deadlift – Hang clean – front squat – hang snatch x3 / side

 

WOD

 

For time:

400 M Run

50 Air Squats

15 Power Cleans

400 M Run

50 Air Squats

12 Power Cleans

400 M Run

50 Air Squats

9 Power Cleans

400 M Run

50 Air Squats

6 Power Cleans

 

*18 min time cap

 

Fitness: 95/65

Performance: 135/95

Open: 165/110

 

P/PP Mods:

Sub 400m Row

Sub DB hang cleans

 

Coach’s Tip:  Strength work today is centered around technique and Olympic lifting work.  Pick a weight for the metcon that can be done for multiple reps.

 

Jesse taking his time setting up for a Power Clean

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