Vote Cove for HoCo's Best CrossFit!

Yes, it’s time for some shameless self promotion! We need your help making the Cove the best CrossFit box in Howard County for the second year in a row! Please take a moment (literally, five seconds) to hit this link to Howard Magazine’s voting page and scroll to question 68. Pick CrossFit Cove and you’re done! And if you are so inclined, make your friends to it too.

CLICK TO VOTE HERE

 

STRENGTH WOD

Split Jerk  3/3/2/2/2

(build up in load)

We did this two weeks ago so try to go heavier if you can

WOD

“Mini Jack”

10 Push Press

10 KB Swings

10 Box Jumps

10 min AMRAP

Fitness: 95/65 (35/26)

Performance: 115/75 (53/35)

Open: 115/75 (53/35)

Retest from Monday April 17th 2017

Coach’s Tip: During the strength portion, let’s get some good technique work in on the split jerks.  Focus on the first dip (nice and vertical) and depth in the landing.  Your shoulders should be nice and warmed up for Mini Jack, so really work on the hinge on the swings and box jumps during the Metcon.

Synchronized get-ups!

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