CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

100m Run

10 Alt Jumping Lunges

100m Run

10 Barbell Kang Squats

Get Strong

Min 18 – 38

Back Squat (20 minutes to establish a Heavy Single)

This is a fairly lengthy Back Squat

session to kick things off. Use the first 5-6 minutes to hit a handful of reps at lighter sets – building the pattern, bar path, and opening the ROM you’ll need for later lifts.

Once you feel super warm you can take a more aggressive approach in terms of weight jumps to the ballpark you expect the be in for the heavier reps.

Get Fit

Min 47 – 55

AMRAP x 8 (AMRAP – Reps)

800m Run

Max Hang Squat Cleans #155/105
This will certainly finish off your legs for the day. Run a hard 800m allowing for a minimum of 3:00+ with the Barbell. The Hang Squat Cleans should be at a weight

you can open with a double digit set

(10+). That doesn’t mean you’ll choose to do that, but you should be strong/skilled enough. Your score is total Clean reps in the remaining time of the 8 mins.