CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

12 S-Leg Deadlift (6/side)

12 Alternating DB Hang Clean

12 S-Arm DB Press (6/side)

Get Fit

Min 22 – 32

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
-We typically see a large spectrum of scores on this Hero WOD. Today we hope to see most land in the 5-10 minute range. That means weight choice is important as it’s one barbell for all three movements, no exceptions. It’s fine to break sets and very much expected – but try to be strategic to a degree (ex. breaking in the middle of the S2OH forces you to hit another full clean..)

Get Strong

Min 40 – 50

Hang Power Clean (EMOM x 10 – 1 Rep)

Work to a heavy single. Cleans should be nice and warm after DT.

Focus on your technique and not landing like a starfish. Your power clean catch position should be able to fall right into a squat clean.