CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

:30 on/:15 Recovery Row x 4

Increasing row pace each round

Then

Tabata :20 on/ :10 off

(3 Rounds of tabata at each movement)

Bent Over Row

Muscle Clean and Strict Press

Floor Pike Shoulder Taps

Get Fit

Workout 1: Min 20 – 29

Workout 2: Min 44 – 56

6 Rounds for Time (Time)

5 Clean & Jerks #135/95

5 Power Snatch #135/95

9 Minute Cap
This is Grace and Isabel deconstructed and

recombined into one singular barbell piece. But the twist makes it a bit more challenging, the sets of 5 must be done UB – that’s 12×5 so choose your weight accordingly! To beat the cap you get :90 per round which should be more than enough time if you’re hitting the stimulus correctly. If you have to break a set of 5, you did not complete the workout RX even if you choose the prescribed weights!

For Time (Time)

500m/450m Row

21 HSPU

500m/450m Row

15 Strict Pull Ups

500m/450m Row

9 Power Cleans #185/135

14 Min Cap
Low doses of three challenging movements, meant to be done quickly! Should able to do sets of at least 5 on both the deficit HSPU and Strict PU. Other wise scale the volume, or add some assistance. The Power Cleans are the last thing of the day, your pull is going to be taxed from the rowing and pull ups, try to stay smooth and steady for singles to take it home.