CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

10 RDLs

10 Kip Swings (R2 Pull Ups, R3 Push

Ups)

Get Fit

Min 16 – 36

AMRAP x 20 – SOLO (AMRAP – Rounds and Reps)

1 Hang Power Clean #165/115

1 Front Squat

1 Shoulder to OH

Rest 1:00

Reps increase…

2/2/2, 3/3/3, 4/4/4, 5/5/5
We have some heavy barbell cycling today. These sets likely will not stay unbroken for long, so make sure you plan your breaks accordingly to avoid doing extra work. i.e. your last hang power clean should always the start of your first front squat. And, NO, a hang “squat” clean does not count today!

AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps)

1 Hang Power Clean #165/115

1 Front Squat

1 Shoulder to OH

FLOW: P1 = 1/1/1, P2 = 1/1/1, P1 = 2/2/2, P2 = 2/2/2.

Get Strong

Min 46 – 56

Deadlift (E2MOM x 5 – 5 Reps)

Build across the 5 sets, but focus on set up position and control during the eccentric phase.