CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

20” ON / 20” OFF

Plate Jumps

Air Squats

Row

Get Fit

Min 20 – 35

For Time (Time)

21 – 15 – 9

Box Jump Overs 30/24”

Hang Squat Clean Thrusters #95/65

Calorie Row

15 Minute Time Cap
The Box Jump Overs should just be smooth and steady through the first 21 reps.

The real time will be made up on the Clusters, and how fast and efficient you can be with the barbell. They don’t need to be UB, just keep rest to a minimum after a decent chunk.

The Row can serve as another way to seperate yourself OR as a recovery after big sets with the barbell.

Get Strong

Min 45 – 56

Clean and Jerk (0:00 – 5:00
EMOM x 5 – 2 Reps
5:00 – 11:00
E2MOM x 3 – 2 Reps – Singles)

You can use any style, but unless you’re working on a specific weakness, this should be Squat Clean and Split (or maybe Push) Jerk. Both reps should be done in under :20 for it to be a double today. Building “ladder style” seems to be the most common strategy, small jumps over and over, which will also give you some decent volume.