Saturday, November 5th 2016
REMINDER: BARBELL CLUB!
When: Tuesday and Friday evenings from 6:30 PM to 7:30/7:45 PM
Cost: $100 for Cove Members. For Non Members $200
Details: The course will run for 6 weeks. It will start on November 15th and last for 6 weeks. Each class will be focused on training and developing the technique around the two Olympic lifts, the Clean and Jerk and the Snatch.
The class will be limited to 12 athletes. Email us at info@CrossFitCove to reserve your spot.
Common Questions:
- Can I miss a few classes? Yes, there will be 12 classes over six weeks try to make at least 9 of them.
2. What about the holidays? Don’t worry, we plan on adding some classes on different days during Holiday weeks.
3. What if I am a beginner? No problem, this class is for beginner and advanced lifters. The focus is on getting better and not actually going to the Olympics!
4. Can I still CrossFit? Of course, but be aware that you are adding to your work load so you might have to take a step back on the number of classes you take or the weight you are using. We promise that this type of focused attention will help you improve your CrossFit in the long run. Most of it’s just fun to get strong.
WOD
Unbroken Front Squats
21-18-15-12-9-6-3
___ Double Unders between each set (3x for Singles)
10 Burpee penalty if you drop the bar during the Front Squats
Fitness: 95/65 (20 doubles)
RX: 115/75 (30 doubles)
RX+: 135/95 (40 Doubles)
SKILL WOD
20 Second Hollow Hold
20 Seconds of V ups
20 Seconds of flutter kicks
Rest 30 seconds
For 6 Rounds
**End the workout with three front squats.**
Coach’s Tip: This workout is ALL about picking the right weight. Each set of the front squats must be unbroken — and if you drop the barbell it is a 10-burpee penalty. You are free to hold the bar in the front rack position to rest, but if you drop the bar, it’s burpee time. If you are newer to doubles, pick a number that works for you (i.e. do 10 and then finish with some singles). If you are proficient at doubles you should have less than a minute on there rope, so that’s not a lot of ‘rest’ in between those big sets early on. BE SMART in your weight selection!
Toes to ring can be a great progression to get you to string toes-to-bar. Plus they can make you look super ‘fly’…
