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Tuesday, May 10th 2016
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  • Cove News + WOD
Tuesday, May 10th 2016
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Cove Kids
    • Yoga for Athletes
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
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May 9, 2016

Tuesday, May 10th 2016

CrossFit CoveBlog

STRENGTH WOD

5 Front Squats immediately into 5 Back Squats (5 sets)

(the focus today for the squats is on speed.  Do not go much past 80% of your 1 RM Front squat.)

COVE WOD

5 Squat Cleans

250/200 M Row

4 Squat Cleans

250/200

3 Squat Cleans

250/200

2 Squat Cleans

250/200

1 Squat Clean

250/200

Fitness: 115/75

RX: 165/110

RX+: 185/125

Coach’s Tip: The row should be FAST and the squat cleans should be HEAVY.  Quick singles are fine and try to work on your “fast start” on the rower to maximize distance early on in the row.  Your legs will be toasty but don’t sacrifice form on the erg.  Drive hard with those legs!

Justin amazed the crowds at the CF4CF competition. He put teen RX weights up and he’s not even old enough to be in that division. Look out world…

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Monday, May 9th 2016 Wednesday, May 11th 2015

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