CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Bike

Burgener C&J Warm Up

Then

15” Hollow Hold on Rig

10 Kip Swings

10 Single Leg T2B

Get Fit

Min 20 – 27

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Good ole’ Open retest! Fast singles from start to

finish on the barbell for most of you. Choose

plates that won’t bounce all over the place. It’s

also smart to break the TTB sets into little chunks with very short rest. Just minimize having any extended time under tension by hanging on to the barbell or pull up bar – this will allow you to keep moving the entire 7 minutes without blowing up!

Get Strong

Min 34 – 56

Power Clean (E3MOM x 4 (0:00 – 12:00)
5 TnG Reps
THEN
12:00 – 22:00
10:00 to establish a heavy single)

You have 4 sets of T&G reps, start at a moderate

weight and make a couple quick jumps so that the last two sets are quite challenging. The hardest part with multiple T&G reps is keeping position and not allowing the barbell to pull you forward.

Next slow it down and take 5-6 shots at singles

while you build in the 10 min window.