CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds for Quality

7/5 Calorie Bike

7 Empty Bar Hang Power Cleans

7 Kipping Pull Ups

Get Fit

Min 18 – 35

AMRAPs – SOLO (AMRAP – Reps)

AMRAP x 6

18 Hang Power Cleans #165/115

18/12 Calorie Echo Bike

Max Bar Muscle Ups

1:00 Rest

AMRAP x 5

15 Hang Power Cleans #165/115

15/10 Calorie Echo Bike

Max Chest to Bar Pull Ups

1:00 Rest

AMRAP x 4

12 Hang Power Cleans #165/115

12/8 Calorie Echo Bike

Max Pull Ups
This is a tough training piece for the first weekend of the Open, feel free to do the partner WOD or modify especially if you have not done 26.2 yet or plan to re-test. The goal for this workout is to earn rouughly 2 mins for the gymnastics in each AMRAP to accumulate reps. Modify the weight to complete the reps in 1-3 sets. Use any bike or machine for equal time/effort.

Scoring: All BMU, C2B, and Pull-Ups completed.

AMRAP x 17 – PARTNERS (AMRAP – Rounds and Reps)

20 Hang Power Cleans #135/95

40 Calorie Echo Bike

30 Pull Ups
Each Round increase the barbell weight by 20/10lbs – One athlete works at a time, sharing reps

Get Strong

Min 42 – 56

Deadlift (14 minutes to find a heavy triple)

Similar note as above, heavy means different things at different times. If you’re trying to stay fresh to retest the Open WOD on Sunday or Monday, stay at about 80% effort.