CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
4 Rounds of Tabata
:20 ON/:10 OFF
Jump Rope Progressions for DU
4 Rounds of Tabata
:20 ON/:10 OFF
1 Wall Walk to Wall Facing HS Hold
Then
Burgener Warm Up for Clean and Jerks
Get Fit
Min 20 – 42
For Time – 30 Min Running Clock (Time)
100 Double Unders
5 Wall Walks
15 Squat Cleans + Jerk #135/95
2:00 Rest
100 Double Unders
5 Wall Walks
10 Squat Cleans + Jerk #155/105
2:00 Rest
100 Double Unders
5 Wall Walks
5 Squat Cleans + Jerk #185/135
22 Minute Cap
In Remaining Time: Establish a Heavy Single Squat Clean and Jerk
The total DU and WW volume is fairly low, consider them buyins before the barbell. Your shoulders will be pretty pumped going into the SC + Jerks focus on using the leg drive to get the bar where you need it to drop under. Efficiency will be your best friend on the WW today. As soon as your chest hits the floor work your way back up to save some time under tension. The final weight should not be close to failure. If you’re not a “stronger” athlete, consider scaling to save some juice in the legs for the lift to follow. Preferably use a Split Jerk on the Heavy single for the day, unless you get significantly better results using a different style