Wednesday, August 26th 2015
We are loving the expanding list of athletes signing up for the Clash at the Cove and the nicknames have been fantastic (“The Muffin Man” is my favorite). We are also looking for volunteers to help with the competition as well. If you are interested in helping us out please drop us an email at info@CrossFitCove.com or sign up on the whiteboard.
If you are an athlete who has signed up, we are going to need to know if you are competiting in the RX or Scaled Division. The standards are listed below.
RX185/105 Clean and Jerk 1RM, Double Unders, Pull Ups
Scaled135/85 Clean and Jerk 1RM, Single Unders, Jumping Pull Ups
STRENGTH WOD
OTMEM for 7 Minutes (pick one weight and stay with it)
1 Deadlift + 7 Hanging Power Cleans
2 Deadlifts + 6 Hanging Power Cleans
3 Deadlifts + 5 Hanging Power Cleans
4 Deadlifts + 4 Hanging Power Cleans
5 Deadlifts + 3 Hanging Power Cleans
6 Deadlifts +2 Hanging Power Cleans
7 Deadlifts + 1 Hanging Power Clean
WOD
6 Clean and Jerks
30 Double Unders
5 Rounds
Fitness 75/55 (60 singles)
RX 95/65
RX+ 115/75 (unbroken doubles)
**The load should be light and the WOD should be fast! The clean and jerks should be done unbroken for the majority of the WOD**
Happy Birthday Ada! Cheers to your best year yet…
