CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

EMOM 12

Min 1: 10-12 Up Downs

Min 2: 6-8 Yoga Push Ups

Min 3: 10 KB Pull Overs

Get Fit

Min 20 – 32

AMRAP x 12 (AMRAP – Rounds and Reps)

6 Thrusters #95/65

2 Bar Muscle Ups

Reps increase:

9/4, 12/6, 15/8, 18/10…
Volume on the Thrusters is going to add up

quickly, you may need to break sooner than you think especially with those BMU to follow. Feel free to modify the weight so that you could stay UB beyond the round of 12 – even if your strategy is to break anyway. Find a steady pace in order to control the HR enough to get through the BMU smoothly. If you have BMU but not massive capacity, volume can be modified to an increase of 1 rep per round as needed. There are also many good modifications to keep you moving, such as a jumping BMU or Strict Pull Ups in place. Overall keep in mind this is a 12 minute couplet – being too ambitious could lead you to blowing up by the 5 minute mark quite easily.

Get Strong

Min 41 – 56

Clean and Jerk (Complex: Clean + Clean & Jerk
Every 90 seconds x 10 – 1 Complex)

Hit 1 Clean, drop, reset, then 1 Clean & Jerk.

These can be Power or Squat Cleans. We prefer Split Jerk today but will take a heavy Push Jerk if that’s what works best for you.