CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

200m Run

8 Up-Downs

16 S-DB Hang Clean & Jerk (8/side)

8 Push Ups

Get Fit

Min 20 – 27

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
ANOTHER Benchmark!!!

You will need to stay focused across all 10 rounds. This is as much about smooth transitions as it is about breathing hard and moving the barbell. You can go TnG or Singles as you see fit.

I would go slower than you think on the burpees to be able to maintain a consistent pace on the barbell.

Get Strong

Min 39 – 54

For Time (Time)

Power Cleans

10 @ #185/135

8 @ #205/145

6 @ #225/155

4 @ #235/160

2 @ #245/165

15 Min Cap
This should be at least moderately weighted singles from the start. You have an average of 2 reps per minute to get this done.

Choose your weight jumps accordingly to finish under the cap.

IF you finish this under 8 minutes you’re either really super strong (congrats) or you scaled too much

Power Clean

Enter your heaviest set of 2 power cleans here@