CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

100m Run

R1 10 Barbell RDLs

R2 20 Bodyweight Lunges

R3 10 Muscle Cleans

R4 10 Front Rack Lunges

Get Fit

Min 20 – 30

2 Rounds for Time (Time ↓ Shorter is Better)

400m Run

16 Hang Power Cleans #135/95

16 Front Rack Reverse Lunges #135/95

10 Minute Cap
Just a straight burner to kick off the session today. You must Run hard to hit the stimulus. The only choices you have are how you’re going to attack the barbell. The best will handle this UB both rounds – but it’s not crazy to break the HPC into multiple sets, drop, then 1 + all 16 Lunges (if possible). I gave a 10 minute cap, and hope many modify weights as needed to get all the volume in under that window!

Get Strong

Min 40 – 56

Hang Power Clean (E2MOM x 8
8-7-6-5-4-3-2-1)

-Just like it says, every 2:00 you’ll hit 1 set, descending in reps across all 8. The 8s and 7s can be quite reasonable in weight, as you establish that rhythm and technique. Start making some slightly more challenging jumps by the 6/5s range – building to a heavy single for the day.