CrossFit Covalence – CrossFit
Warm Up
Min 0-12
4 Rounds
150m Row- Increasing Efforts
8 Banded Pass Throughs
8 Banded Pull Aparts
8 Banded Strict Press
Then
Practice Barbell Push Press
Get Fit
Min 20 – 50
30 Minute Clock (Time)
E5MOM x 4
750/650m Row
10 Push Press*
then
20:00 – 30:00
Build to a Heavy Split Jerk Single
*You choose Push Press weight today. Pick a challenging weight that you can hit for 10 UB. This weight can fluctuate up or down as needed between rounds. Give the Row a solid effort, slightly better than a normal “metcon pace” given you have some rest built in. You should want to aim to finish each round by 3:30-4:30 Giving you :30-:90 rest before the next round. Scale back the distance if needed (650m/500m). The Split Jerk can come from the Rack, focus on fast feet and aggressive drive after the fatigue from the row/ push press. Coaches choice to go from the Rack or Floor for Push Press.
Scoring: Enter your times to complete each round.