CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

:30 Jump Rope Singles

:30 Banded Good Mornings

then

3 Rounds

20 Double Unders

5 Barbell Muscle Cleans

Get Fit

Min 20 – 40

E2MOM x ??? – SOLO (AMRAP – Rounds & Reps)

Go until failure!

30 Double Unders

5 T&G Power Cleans #135/95*

*Add one rep each round

*Reps MUST BE IN UNBROKEN SETS
The Double Unders are just a buy-in each round, but will start to become annoying later in the piece. The Cleans must be T&G sets otherwise the round is a “fail”. Add one rep to the UB set each round until you cannot complete the required work OR you complete 10 rounds (30+14). Choose a weight that will allow you to compete at least 7+ Rounds.

AMRAP x 20 – PARTNERS (AMRAP – Rounds & Reps)

Climb the Ladder

50 Double Unders

10 Power Cleans #135/95

50/15, 50/20, etc…
-One athlete works at a time, share the DU any way. The Power Cleans must be done in sets of 5 T&G reps. P1 can do 5, then P2 can do 5, back and forth. Or P1 could do multiple sets of 5 before switching – it’s up to the pair.

Cash Out

Min 50 – 55

Hollow Rocks – EMOM x 5 (Checkmark)

30 Seconds ON

30 Seconds OFF
Try to maintain a perfect hollow position with your legs together, toes pointed, and arms reached high behind your head. :30 straight is not easy, nevermind 5 efforts of that. Do your best each time.