CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Tabata :20 on / :10 off

3 Rounds

RD1: Single Unders

RD2: High Jump Singles –

RD3: Double Unders

2 Rounds

10 DB Swing R

10 DB Strict Press R

10 DB Swing L

10 DB Strict Press L

Get Fit

Min 18 – 30

5 Rounds for Time (Time)

50 Double Unders

10 Hang Clean & Jerk #135/95

12 Min Cap
This workout is designed to be done in big, potentially unbroken sets throughout. That might mean you take slightly longer rest during transitions to allow for a long output on the Jump Rope or Barbell. The HC&J should be done in 1-2 sets every round, otherwise modify the load!

Get Strong

Min 42 – 56

Deadlift (14 Minutes to complete:
4 x 10)

These are more about time under tension

through smooth ROM. Weight is secondary, and if you need more of a challenge – just add some tempo and slow it down.