CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

200m Run

10 Front Squats

10 Push Press

Get Fit

Min 18 – 24

For Time (Time)

400m Run

21 Hang Squat Clean & Jerks #135/95

6 Minute Cap
This workout should be looked at as a sprint/ primer for the lifting session to follow. Run hard then hang on to the barbell. However, don’t get sloppy, but instead try to be as smooth as possible hanging on for big efficient chunks of reps.

Get Strong

Min 30 – 54

Clean and Jerk (EMOM x 8 – 1 Rep
Then
E2MOM x 8 – 1 Rep)

Yes you see that right, 16 reps of Clean & Jerk. You can choose your style, but most likely it should turn into a Squat Clean and Push or Split Jerk at some point. Start off very focused and dial in technique on lighter EMOM weights. Once you get to the every 2:00, they should all be at a challenging working weight. You might only make a few increases across the 8 heavy reps. Try to be consistent at some higher percentage lifts.