CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

:30 on / :30 off

Bike – increasing effort

Then

3 Rounds w/ empty bar

5 Muscle Clean

5 Front Squats

5 Strict Press

Get Fit

Min 20 – 35

AMRAP x 15 (AMRAP – Rounds and Reps)

15/12 Calorie Bike

5 Power Cleans #135/95

5 Front Squats

5 Thrusters
This has been designed as an AMRAP to allow for many people to take a swing at something challenging. For some it might be holding on for big sets on the barbell, going straight from one movement into the next.

For others it might be using a weight that’s a bit beyond their comfort zone and find a strategic way to work through the barbell reps. Everyone gets a “reset” on the Bike to start each round, pace that based on your need at that moment.

Get Strong

Min 44 – 56

Power Clean (E2MOM x 6
2 Power Cleans + 2 Hang Power Cleans)

6 Sets, the first 3 can be used to build, the last 3 should be challenging complexes. You can bounce clean if you want, but I always prefer working through positions in the hang to improve your cleans from the floor…