CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

10 S-Leg V-Ups

10 Kang Squats

10 Empty Bar Strict Press

Get Fit

Min 20 – 32

3 Rounds for Time (Time)

20 T2B

10 Squat Cleans #185/135

12 Min Cap
The simple strategy is TTB in 1-3 sets per round and singles on the Barbell from start to finish. To use the RX weight you should feel confident that you won’t get anywhere near failure in the workout. You should be able to do a rep every :12 or less on average – otherwise scale the weight back.

Get Strong

Min 44 – 56

Clean and Jerk (EMOM x 12 – 1 Rep)

You can back down the weight a little bit from the workout to warm up the Jerk a bit. The legs should be both warm, and possibly a bit fatigued if you pushed the pace on the Cleans in the prior piece. Try to keep the reps crisp and smooth – most won’t be going for a new 1RM, but just something heavy for the day with minimal rest between reps.