CrossFit – Sat, Feb 7 – CrossFit Covalence

CrossFit Covalence – CrossFit

Warm Up

Min 0-12

100m Run

2 Rounds:

7 Hang Muscle Cleans

7 Up Downs

100m Run

2 Rounds:

7 Front Squats

14 Bar Hops

100m Run

2 Rounds

7 Hang Squat Cleans

7 Bar Facing Burpees

Get Fit

Min 20 – 32

E3MOM x 4 – SOLO (AMRAP – Reps)

200m Run

8 hang Squat Cleans #135/95

Max Bar Facing Burpees in remaining time
The Hang forces you to cycle the bar quickly rather than in controlled singles.

You should be able to complete all 8 reps each round in 1-2 sets. You don’t need to sprint the Burpees to finish, just find a way to keep yourself moving over and over. If the Hang Squats Cleans are going to slow you down scale back the load, maybe try 115/85.

Record your total number of burpees completed across all four rounds.

Get Strong

Min 42 – 56

Front Squat (14 Minutes to complete heavy sets of…
10 – 8 – 6 – 4 – 2)

Its “only” five sets but they should all be working sets. Warm up to that set of 10, then continue to add weight as the reps go down.