Saturday, December 12th, 2020
MetCon
Buy-in: 1 mile run
40 Air Squat Jumpover Bar (lateral)
40 Deadlifts
80 Pushups
40 Deadlifts
40 Air Squat Jumpover Bar (lateral)
Buy-out: 1 mile run
Time Cap: 30 min
Fx: 115/95
P: 155/105
O: 185/125
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
Friday, December 11th, 2020
Partner WOD
4 rounds
15 Sync Overhead Squats
50 DU Partner 1
50 DU Partner 2
8 Bar Facing Burpee Partner 1
8 Bar Facing Burpee Partner 2
6 Dball Over Shoulder Partner 1
6 DBall Over Shoulder Partner 2
Time Cap: 20 min
Fx: 75/55, 2:1 Single, 50/30
P: 95/65, 70/50
O: 115/75, 100/70
A GIFT FROM THE O2 AND THEIR PARTNERS
COMMUNITY COALITION GIFT VOUCHER
For those looking for a great Christmas gift for a loved one or just to treat yourself, the fine people of O2 did a recent campaign to encourage people to stand by their gym. As a thank you, they provided a free $200 gift voucher from the Community Coalition brands.
Can you claim your voucher by going to the following page, enter your gym (Cove Fitness), your email, and get your code. The voucher expires on 12/25.
Thursday, December 10th, 2020
MetCon
EMOM25
1: __ Box Jumpovers
2: __ Wall Balls
3: __ Clean and Jerk
4: 15 Front Squats
5: :45s plank
Fx: 10 BJOs, 12 WBs, 14/10#, 20/18″, 95/65
P: 14 BJOs, 15 WBs, 20/14#, 24/20″, 135/95
O: 16 BJOs, 18 WBs, 20/14#, 24/20″, 135/95
Wednesday, December 9th, 2020
MetCon
4 rounds
15 Pullups
12 Front Rack Lunges
15 KB Swings
Buy-out: 30/24 cal bike
Time Cap: 14 min
Fx: 95/65, 35/25
P: 115/75, 53/35
O: 155/105, 70/53
Accessory
3 rounds
15 Barbell Curls
15 Strict Press
15 Pushups with 2-sec descent
Tuesday, December 8th, 2020
MetCon
75/60 Cal Row
75 Shoulder to Overhead
75 HSPU
75 TTB
*You can split any way you want
Time Cap: 16 min
Fx: 95/65, Piked Pushup, Hanging Leg Raise
P/O: 115/75
Accessory
3 rounds
:30 flutter kick
:30 v-ups
:30 tuck-ups
:30 hollow hold
Monday, December 7th, 2020
Strength
Every 2 min for 8 rounds
8 Back Squats (weight is Athlete’s Choice)
16 Jumping Air Squats
MetCon
21-15-9
Burpee Box Jumps
Hang Squat Clean
Time Cap: 12 min
Fx: 95/65, 20/18″
P: 135/95, 24/20″
O: 155/105, 24/20″
Saturday, December 5th, 2020
MetCon
4 rounds
12 Hang Power Clean
9 Front Squats
6 Shoulder to Overhead
Time Cap: 14 min
(If you drop the weight before the set is over, you must stop your set and first complete 40 Bodyweight Lunges)
Fx: 95/65
P: 135/95
O: 165/115
Accessory
3 rounds
15 Glute Bridges
16 Jumping Lunges
15 Barbell Only Back Squats
Friday, December 4th, 2020
Partner WOD
AMRAP10
4 Thrusters (Partner 1 does)
8 Burpees (Partner 2 does)
16 Jumping Air Squats (Partner 1 does)
32 DU (Partner 2 does)
rest 2 min
AMRAP10
4 Thrusters (Partner 2 does)
8 Burpees (Partner 1 does)
16 Jumping Air Squats (Partner 2 does)
32 DU (Partner 1 does)
Fx: 2:1 Singles, 95/65
P/O: 135/95
RAUL TO NATIONALS!
GOOD LUCK RAUL
This week has been focused on testing our strength with some heavy lifts and we have seen some amazing PR’s this week, like Coach Josh snatching 230, Angie B effortless deadlifting, or Kayli P hitting a 205 clean and jerk! It’s inspiring to see these numbers go up.
One person who has not been able to take part in this “testing week” has been our youngest member Raul, as he will be competing in the USA Weightlifting nationals event this evening at 8 PM. Raul beyond being a top-level youth CrossFitter, is also an excellent Olympic lifter. He has been focusing on it the past couple of months and he made amazing progress. You can follow his performance tonight at this link.
Raul just completed a small meet this Sunday in preparation for nationals and went 6 for 6 in all his lifts. Check out the videos below and marvel at the excellent technique of our youngest athlete.
Good luck Raul and have a great time.