CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

400m Run

then

5 Burpees

10 Muscle Cleans (empty bar)

5 Burpees

10 High Hang Power Cleans

5 Burpees

10 Power Cleans

Get Fit

Min 16 – 34

5 Rounds: AMRAP x 2 (5 Rounds for reps)

2 min ON / 2 min OFF

100m Run

8 Bar Facing Burpees

Max Power Cleans #155/105
You should have 1:00+ for Cleans each round, and with the amount of rest built in it might be worth playing with some T&G sets to open up earlier rounds. This workout can also be turned into a partner type WOD, in regards to just sharing equipment and alternating 2:00 work/rest windows for logistic purposes.

Get Strong

Min 42 – 56

Power Clean (EMOM x 14)

Rounds alternating between:

Rd 1: 1 Power Cleans

Rd 2: 1 Set of Bar Muscle Ups

Build across your 7 Power Clean singles to find your heaviest for the day.

The BMU can be scaled to Strict Pull Ups (even assisted Strict), or a horizontal bar or ring row of some kind.