CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

then

3 Rounds

8 RDLs

8 Muscle Cleans

8 Burpees

For Quality

Min 20 – 39

AMRAP x … (AMRAP – Reps)

AMRAP 3

200m Run

20 Box Jump Overs 24/20″

20 Deadlift #135/95

20 Bar Facing Burpees

20 Power Cleans #135/95

2:00 Rest

AMRAP 5

(Same as above)

2:00 Rest

AMRAP 7

(Same as above)
Start each AMRAP over on the Run, then continue chipping away, getting as far as you can each ascending

AMRAP. If you’ve picked the correct weights and rep scheme, you should be able to finish a full round in the 7 min round (or 5 min if you’re a full on crusher).

Scoring: Combine all the reps you completed over all three AMRAPs.

200m Runs = 2 reps (1 rep starting it, 1 rep finishing it)

1 Full Round = 82 reps

Get Strong

Min 47 – 56

Hang Power Clean (Every 90″ x 6 -3 Reps)

Build across the 6 sets, the first three should be moderate, the second three heavy-ish, based on feel. Hang should stay above the knee, and try to hinge and NOT bounce clean if you’re one of those athletes…