Monday, March 9th,2020
BARBELL CLUB IS BACK
After a short break, we are excited to announce that the Cove Barbell Club will be returning after amazing results over the past two sessions. Olympic Lifting Coach Andrew K will be leading the program with the help of Head Coach Holden.
The program will run 8 weeks with classes on Tuesday and Thursday evenings at 7:30 PM. Each class will focus on perfecting the snatch or clean and jerk. This will be achieved through specific programming and coaching that focuses on technique, speed, mobility, and developing raw strength. The program will start on Tuesday, March 24th and cost $150 for Cove members and $175 for non-members. Space is limited so if you are interested in the program you can sign up here. If you have any questions just email us at info@cove-fitness.com.
STRENGTH
EMOM for 10 min:
2 Squat Snatch
*Build weight as needed
WOD
For time:
15-10-5 reps of-
Squat Snatch
Pullup (x2)
Time Cap: 18 min
Fx: 45/35, 75/55, 95/65, Ring Row
P: 95/65, 115/75, 145/95
O: 135/95, 155/105, 185/125, C2B
Coach Tips: This is my type of workout. A highly technical barbell movement coupled with a dynamic gymnastics movement. Love it. When it comes to heavy snatches I am very cautious about pacing the other parts of the workout. However we have to change weights during this workout, so I would try to be a little more aggressive during the pull-ups.
I also look at the opening EMOM as a great way to prepare myself for the metcon. I would not worry at all about tiring myself with that part of the workout, rather see it as a chance to get my technique dialed in for the metcon and build some confidence for the heavier loads.
Monday 3/9/2020
STRENGTH
EMOM for 10 min:
2 Squat Snatch
*Build weight as needed
WOD
For time:
15-10-5 reps of-
Squat Snatch
Pullup (x2)
Time Cap: 18 min
Fx: 45/35, 75/55, 95/65, Ring Row
P: 95/65, 115/75, 145/95
O: 135/95, 155/105, 185/125, C2B
Coach Tips: This is my type of workout. A highly technical barbell movement coupled with a dynamic gymnastics movement. Love it. When it comes to heavy snatches I am very cautious about pacing the other parts of the workout. However we have to change weights during this workout, so I would try to be a little more aggressive during the pull-ups.
I also look at the opening EMOM as a great way to prepare myself for the metcon. I would not worry at all about tiring myself with that part of the workout, rather see it as a chance to get my technique dialed in for the metcon and build some confidence for the heavier loads.
Covies competing at the Granite Games
GOOD LUCK COVE TEAMS
Clash at the Cove is just around the corner and this weekend we have two Cove teams competing at the Granite games in both Maryland and Delaware. Team “Fitish” of Hillary, Kirsten, and Sandy throwing down at CrossFit Execution Athletics and Team “Three’s a Crow” of Jordan, Anna, and Nicole will be CrossFit Bear showing off there stuff.
Good luck to everyone, we are all supporting you, and have a great time.
WOD
21-15-9
Thrusters
3-2-1
Rope Climbs
Time Cap: 10 min
Fx: 75/55, 2:1 Rope Climb Scale
P/O: 95/65
STRENGTH
EMOM for 10 min:
3 Thrusters (from ground)
Coach Tips:Thrusters are an awesome full body lift that will tax everything from your booty to your shoulders to your lungs. Try to maintain a steady tempo, fairly large sets, and keep your rests short. Make sure you keep your elbows high in the squat, use your hips to help shoot the bar up overhead, and take a breath at the top of the lift.
All smiles after a good lift.
Friday 3/6/2020
PARTNER WOD
(shared reps and you can do whatever rep scheme you want)
300 DU
250 Wall Balls
200 Front Rack Lunges
150 Push Press
100 TTB
50 Dball over the shoulder
25 Ring MU
Time Cap: 35 min
Fx: 2:1 Single Unders, 75/55, Hanging Leg Raise, 50/30, 2:1 Ring Row
P: 95/65, Bar MU Option, 70/50
O: 95/65, 100/70
Coach Daniel Tips: We’re doing another “choose your own rep scheme” format, so communicate and strategize well with your partner! Don’t overload any of the movements where you feel like you hit a wall at any point in the workout. Unless that’s your thing. If you want to go from top to bottom as written, Darwin has a special award out there for you!