CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Bike

-Then-

AMRAP 6

:20s Handstand Hold

6 RDLs

6 Hang Muscle Cleans

6 Behind the Neck Snatch Grip Push Press

Get Fit

Min 20 – 32

AMRAP x 12 (AMRAP – Rounds and Reps)

12 Deadlift #115/85

6 Handstand Push Ups

8 Power Cleans #115/85

6 HSPU

4 Power Snatch #115/85

6 HSPU
-Choose to hit either strict or kipping HSPU, depending on what you need to work on more. The barbell sets can be attacked anyway you see fit. Small chunks of T&G all the way down to singles. Try to finish over 3 rounds! 18 HSPU a round may catch up with you in the later Rounds. Break early and often to keep you moving and push failure out for as long as possible. The PS should be a weight that you can move smoothly for Singles. Modify the load if that will hang you up at the end of the rounds.

Get Strong

Min 42 – 56

Power Clean (E2MOM x 8
5 – 5 – 3 – 3 – 3 – 1 – 1-1)

-Play based on feel, you should be fairly warm, but also fatigued from the first piece.The 5s don’t need to be heavy, but the 3s and 1s should present a decent challenge.