Skip to content
7175 Oakland Mills Road Suite M, Columbia, MD 21046
info@cove-fitness.com
(443) 583-4351
Partner WOD Friday!
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Partner WOD Friday!
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Partner WOD Friday!
July 13, 2017

Partner WOD Friday!

CrossFit CoveBlog

 So great to see so many yellow badges lighting up the WhiteBoard for the 500M row!  An important part of CrossFit is training across BROAD time domains, so crushing a 20 minute AMRAP is great, but we need the capacity to go hard for two minutes or less too.  And if you go all out for that kind of row, you should have been just as crushed (or more so) than after one of the longer workouts!

 

STRENGTH WOD

Take 15 Minutes to Find a 1 RM Snatch

WOD

250 M Row

10 Single Arm DB Push Press (10 each arm)

10 Box Jump Overs

One partner working at a time

20 Minute AMRAP

Coach’s Tip: Today we capitalize on the shoulder mobility work we did Thursday by Snatching and doing Dumbbell Presses.  Today’s Metcon is a push/pull combo with box jump overs so we give our bodies lots of great stimulus.  The single arm Push Press should be done 10 in a row every round, so pick a weight you can manage under fatigue.  Partner one will do the row.  Partner two will do the presses. Partner one does the box jump overs.  Then partner two starts the row.  Keep up that sequence for 20 minutes and go all out when ‘your up’!

Warm ups are designed to help you refine your form.  Really dial in on the details and the payoff will be amazing.  Remember that the barbell always wants to go straight up and down.  That means you move around the barbell; don’t move the barbell around you!

]]>

Let's get strong and stretchy! Saturday, July 15th, 2017

Related Posts

MINI PR PLATES

Blog

MINI PR PLATES

WELCOME COACH CARLOS

Blog

WELCOME COACH CARLOS

Blog

FINAL WEEK OF THE OPEN AND FREE MUSCLE THERAPY SESSIONS

Upcoming CrossFit 101 Classes

FIRST SESSION

– Monday, April 26th at 7:00 PM
– Tuesday, April 27th at 7:00 PM
– Thursday, April 29th  at 7:00 PM

SECOND SESSION

TBD

 

 

 

Class Schedule
Drop-In

WOD Search

  • Privacy Policy
  • View Our Waiver

HOWARD COUNTY

7175 Oakland Mills Road, Suite M
Columbia, MD 21046
Tel: (443) 583-4351
Copyright 2020 © CrossFit Cove. All rights reserved.
Site by: MariaVida Creative