CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
AMRAP x 10
1:00 Bike/Row/Ski
10 DB RDLs
10 DB Strict Press
10 DB Goblet Squats
Get Fit
Min 22 – 52
30:00 Running Clock – SOLO (Time)
3 Rounds
12/9 Calorie Bike
12 Push Press #95/65
4:00 Rest
3 Rounds
60 Double Unders
12 Thrusters #95/65
4:00 Rest
For Time
24/18 Calorie Bike
24 Push Press #95/65
120 Double Unders
24 Thrusters #95/65
In remaining time…
Establish a 3RM
Hang Squat Clean
This a single piece encompassing all of today’s training. Try to move through the first two couplets smooth and efficiently. No reason to sprint through when moving with quality and intent will get the reps done fast enough. Timing on the Push Press and Thrusters will be everything. You will want to save as much energy as you can for the last portion. The barbell weight should be light enough to complete the reps for both movements in 1-2 sets. If you want to take chances on the final chipper, go ahead and push wherever you would like. You should have an absolute minimum of 6 minutes on the HSC bar at the end.
Scoring: Time to complete all movements, before your 3RM Hang Squat Clean.
30:00 Running Clock – PARTNERS (Time)
3 Rounds
25 Calorie Bike
25 Push Press #95/65
4:00 Rest
3 Rounds
125 Double Unders
25 Thrusters #95/65
4:00 Rest
For Time
45 Calorie Bike
45 Push Press #95/65
200 Double Unders
45 Thrusters #95/65
In remaining time
Establish a 3RM
Hang Squat Clean
One athlete works at a time, split reps anyway!