Announcements

Holiday Hours on Monday(5/26) Memorial Day. 8:30 Class, 9:30 Class, 10:30 Open Gym

CrossFit Covalence – CrossFit

Memorial Day

Enjoy the day

Warm Up

Min 0 – 12

400m Run

then

15 Front Squats

15 Strict Press

50 Single or Double Unders

15 Thrusters

(w/ empty bar)

Metcon

Min 20 – 35

For Time – SOLO (Time)

5 – 10 – 15 – 20

Thrusters #95/65

25 – 50 – 75 – 100

Double Unders

200m Run

15 Minute Time Cap
Workout flow: 5 Thrusters, 25 DU, 200m Run, 10

Thrusters, 50 DU, 200m Run, etc…

This workout contains a simple goal of staying UB for as long as possible on each movement. The volume is actually quite low overall and has the potential for athletes to push really hard near the end in an attempt to hold on.

AMRAP x 15 – PARTNER (AMRAP – Rounds and Reps)

Climb the Ladder

10 Thrusters #95/65

50 Double Unders

200m Run (together)

Reps are as follows…

10/50/200m, 20/100/200m, 30/150/200m
One athlete works at a time on the Thrusters and DU, butboth will run together. Switch working athletes any time.

Get Strong

Min 44 – 56

Push Jerk (12 Minutes to find a heavy complex )

Complex: 2 Push Press + 2 Push Jerk

Start at a moderate working weight after hitting a couple practice warm up sets. The Push Press will be the limiting factor on weight, but a strong focus on footwork for the two Jerks to follow is equally important. You can try to cycle through this complex without a pause in the front rack for the first couple sets, but as it gets heavier each rep should become more deliberate – which might require a brief stop and deep breath between reps.