CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200m Run

then

4 Rounds

5 Barbell Strict Press

5 Front Squats

10 Lateral Bar Hops

Get Strong

Min 18 – 28

Squat Clean Thruster (EMOM x 10 – 1 Rep)

Complete these reps like a ladder – opening weight should be light enough to add 5-10lbs each rep as you build to a moderate-heavy single. This will help prime you for the metcon and help you choose a weight for the barbell portion of the intervals.

Get Fit

Min 35 – 51

4 Rounds of (4 Rounds for time)

4 – 3 – 2 – 1

T&G Clean and Jerk #155/105

Lateral Bar Burpees

2:00 Rest (after each full 4-3-2-1)
These should be nearly all out effort intervals. You of course should be in control of the barbell and cycling efficiently, for UB sets across all rounds. Choose a weight that allows you to crush these sets without unnecessary pauses or failed reps. The total volume is pretty low, so it’s about keeping that explosiveness in short bursts. These should be :60-:90 efforts, followed by more rest than working time.