So without further adieu…
CLASH AT THE COVE WOD TWO:
Ascend up the ladder of weights by performing the following complex:
One Power Clean, One Front Squat and One Hang Squat Clean
TIE BREAKER FRONT SQUATS:
Men RX: 155
Female RX: 105
Men Scaled: 95
Female Scaled: 65
At the start of 3-2-1 Go the athlete will have one minute to perform the complex as described above. To complete the complex, you must not drop the bar until you have completed the Squat Clean and stand with hips fully extended and elbows in front of the bar. You will have one minute to complete the complex at each weight level before ascending the ladder to the next weight. You must wait until the top of the next minute to start the next barbell. If you fail at any point in the complex, you will receive a partial point for whichever lift you finished. For example, if the athlete successfully completes the power clean they get a 1/3 of a point at the weight, if they also get the front squat they get another 1/3rd of one point.
Immediately following your last rep each athlete has the opportunity to do Max Effort Front Squats for one minute as a tie-breaker. If you cannot clean and front squat the tie-breaker weight of the last movement (and any partial points) you were able to successfully complete will be your final score for this event. Scaled athletes do NOT need to break parallel on the Squat Clean (a Power Clean is permitted) but must reach full depth in their Front Squat. Games and Open standards for each movement apply and will be reviewed at the event.
HELP US HELP YOU!
PLEASE FILL OUT THE COVE SURVEY
We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!
HOPS AND HARVEST FESTIVAL
If you are looking for something fun this weekend there is the Hops and Harvest Festival at the Columbia Lakefront featuring local Maryland brews and local foods. Matt B and Matt R (the Matt’s) Creme Brulee truck will be there so be sure to stop by and say hi. There truck is called Bmore Brulee and the rumor is that it’s inane!
FREE FOUNDATIONS NEXT WEEK!
We are doing another round of free Foundations/101 classes next Monday, Tuesday and Thursday at 6:30PM (10/10, 10/11 and 10/13). If you know anyone who’s been waiting to give it a go, send ’em our way! They can email us directly at Info@CrossFitCove.com. As always, thanks for your support!
STRENGTH WODPush Jerk 3/3/2/2/1/1
WOD30-20-10 Burpees Toes to Bar Box Jump Overs