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.