CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

30/24 Calorie BIke

10 Cat Cows

5/side Thread the Needle

5/side Squat Rotations

-Then Burgener Warm- Up for Clean and Jerk

Get Strong

Min 20 – 32

For Time (Time)

15 Clean and Jerk #95/65

12 Clean and Jerk #135/85

9 Clean and Jerk #155/105

6 Clean and Jerk #185/125

3 Clean and Jerk #205/145

12 Min Cap
This should be done in singles from start to finish (maybe with the exception of the 15s). For as long as you can, catch the power clean and go right up into the jerk without resetting – you can reset if the weight starts to feel super heavy.

Loading Modifications example: 75/55, 95/65, 115/75, 135/95, 155/105

Get Fit

Min 40 – 56

4 Rounds for Max Reps (AMRAP – Reps)

AMRAP x 2 / 2:00 Rest

20/16 Echo Calorie Bike

Max Shoulder to OH #155/105
Each round kicks off with a fast paced Bike effort, leaving a small amount of time to accumulate barbell reps. You should be finishing the Bike in :90 or less, leaving you with enough time for one meaningful set of shoulder to overhead – otherwise knock back the calories 20/15 or more if needed to keep within the :90 window. Good goal would be 8-12 UB STOH even in the later rounds. Modify the load if you cannot confidently cycle 155/105.

Bike Erg: 25/20 Calories