CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds:

:45s Bike- Moderate Effort

5 RDLs

5 Muscle Cleans

5 Front Squats

5 Press in Split

Get Fit

Min 18 – 33

Every 2:30 x 6 (6 Rounds for time)

15/12 Calorie Echo Bike

10 Hang Power Cleans #145/100
The bike should be a bit of a sprint effort, for sure a 1:00 or less for the calories each round. Scale back if needed to keep up the intensity here. The Power Clean is going to be a challenge with it being moderately heavy for 10 reps. Choose a load that will challenge you, but still allow you to move through the reps in 1-2 sets. If you want to challenge yourself more grab a pair of heavy DBs. Each round you should have anywhere from 30-90 seconds on the clock for rest.

Scoring: record time to takes to complete each round

Get Strong

Min 43 – 56

Clean and Jerk (Squat Clean & Split Jerks
13 minutes to establish a heavy complex:
1 Squat Clean + 2 Split Jerks)

The Split Jerks will take the most patience and focus. Recovering from a heavy rep then re-racking on your shoulders and going for a second is tough when your legs run out of juice. Hit a good number of sets under 80%-ish to build in some volume and good habits before going for your heaviest lifts.