Wednesday 12/5/2018 - Crossfitcove

Wednesday 12/5/2018

STRENGTH

Front Squat

6-5-4-4-3-3

Below is guidance for loading.

6 @ 70%

5 @ 75%

4 @ 80%

4 @ 80%

3 @ 85-90%

3 @ 85-90%

 

*20 minutes

 

WOD

 

WOD

4 Rounds for Time:

___ Cals rower

15 Deadlifts

1:00 Rest

*14 min time cap

Fitness: 13/10 Cals, 135/95

Performance: 15/12 Cals, 155/105

Open: 18/15 Cals, 185/135

Coach’s Tip:  Front Squat cycle today with time to hit some heavier percentages.  For the metcon, athletes should take about 1 minute to complete the row and 1 minute to complete the deadlifts.  The row should be an all out sprint.  Athletes should adjust the cals if it is taking them more than 1 minute.  The load on the DL should be something that is in sets of 5-10 throughout the workout.  Maybe try working on your hookgrip for the Deadlifts which will have carry over into the Olympic Lifts.

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