CrossFit Cove

MetCon
AMRAP14
30′ HS Walk
15 Power Cleans
30 Wall Balls

Fx: Dolly Walk, 95/65, 14/10
P: 115/75, 20/14
O: 135/95

Stimulus: Figure Skater

Abcessory
3 rounds
15 Hollow Rocks
15 V-ups
15 sec Hollow Hold

METCON

(Trade Reps aka You Go I Go after each rep)
2 rounds
40 Squat Snatch
40 DBall over shoulder
40 Burpee Box Jumps
40 Clusters

Time Cap: 30 min

Fx: 95/65, 50/30, 20/18″
P: 115/75, 70/50, 24/20″
O: 135/95, 100/70, 24/20″

STIMULUS: GRUNT

MetCon
Every 2 minutes for 10 minutes
15 TTB
Remaining Time Max DU

Rest 2 min

Every 2 minutes for 10 minutes
15 KB Swings
Remaining Time Max DU

Score is total DU

Fx: Single Unders, Hanging Leg Raise, 35/25
P: 53/35
O: 70/53

Stimulus: Capacity

MetCon
Every 5 minutes for 25 minutes
500m/450m Row
20 Push Jerks
20 Overhead Squats

Fx: 95/65
P: 115/75
O: 135/95

METCON
0:00 – 9:00
21-15-9
Deadlift
Pushup (rep x 2)

9:00 – 18:00
21-15-9
Bar Facing Burpee
Pullup

18:00 – 27:00
21-15-9
Deadlift
Pullup

Fx: 135/95, Kneeling Pushup, J-hook row
P: 185/125, C2B
O: 225/155, C2B

Stimulus: Grunt/Capacity

* If the athlete finishes the workout before the time range, they get to rest. If they don’t finish, then they go directly to the next part with no rest
To enable screen reader support, press ⌘+Option+Z To learn about keyboard shortcuts, press ⌘slash 

MetCon
4 rounds
14 Lungesters
12 Hang Power Cleans
10 HSPU

Time Cap: 14 min

* Lungester = Like a thruster, but it is a front rack lunge directly into a press instead of a squat

Fx: 75/55, Piked Pushup
P/O: 95/65

Stimulus: Grunt

Strength
5 working sets (working = heavy-ish weight)
10 stepback lunges from front rack

MetCon
100 Alternating DB Snatch
80 Pushups
60 Calorie Row
40 Box Jumpovers
20 DBall over the shoulder

Time Cap: 25 min

Fx: 35/25, 20/18″, 50/30
P: 50/35, 24/20″, 70/50
O: 53/35, 24/20″, 100/70

Stimulus: Capacity

Partner WOD
5 rounds
15 Sync Wall Balls
12 Clean and Jerks (not shared)
6 Sync Burpee Box Jumps

Time Cap: 16 min

Fx: 14/10#, 20/18″, 95/65
P/O: 20/14#, 24/20″, 135/95

Stimulus: Capacity

Finisher
Accumulate 150 Burpees (shared reps)

MetCon
5 rounds
15 Pullups
10 TTB
5 Overhead Squats

Time Cap: 16 min

Fx: J-hook row, hanging leg raise, 95/65
P: C2B, 135/95
O: C2B, 155/105

Stimulus: Figure Skater

Strength
Build to a heavy complex of
1 Squat Snatch + 2 Overhead Squats