CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

20 Lunge Steps

20 S-Leg V-Ups

10 Barbell RDL

10 Barbell Press

Get Fit

Min 20 – 34

3 Rounds for Time (Time ↓ Shorter is Better)

20 S-DB Box Step Overs 24/20″ #50/35

15 Toes To Bar

10 Clean & Jerk #115/75

14 Min Cap
-You need to just cruise through these rounds in 5 minutes or less. Set yourself up with a rep scheme that allows you to minimize lengthy rest on any one movement. Remember that this is Recharge week, so modify the hell out of this and make sure you feel good coming out the other side!

Get Strong

Min 44 – 56

Clean and Jerk (Every 90 seconds x 8
1 Rep)

-Any style of Clean (squat/power) is fine!

Split Jerk is the name of the game today!

You’ll be very warmed up coming off the workout and ready to start building right away. Get to challenging weights by the 4

or 5th rep and try to stick higher percentage efforts consistently.