CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 100m Run 5 Strict Pull Ups 5 Muscle Snatch 5 Hang Power Snatch Get Fit Min 26 – 50 Running Clock (AMRAP – Reps) AMRAP 4 200m Run 20 Chest to Bar Pull Ups Max Power Snatch #135/95 3:00 Rest AMRAP 6 400m Run 25 Chest to Bar Pull Ups Max Power Snatch #135/95 3:00 Rest AMRAP 8 600m Run 30 Chest to Bar Pull Ups Max Power Snatch #135/95The Run/CTB should take around half (or maybe a little more) of the AMRAP each time. Then the Snatch can be singles or mix in some T&G sets if you’re feeling extra motivated today. The rest time is long on purpose to keep intensity up across the three AMRAPs. Scoring: combine all snatches across all three AMRAPsRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 on / :30 off Row for Cals – Increase effort each interval then 2 Rounds 10 Kang Squats 5 Burpees Get Fit Min 20 – 32 For Time (Time) 21-15-9 Push Ups Calorie Row Sumo DLHP #95/65 12 Min CapThis should be a shorter workout in general, the 12 minute cap being overly friendly to get everyone to finish. The goal for all should be modifying their way to a sub 10 time. Get Strong Min 41 – 56 Bench Press (E3MOM x 5 10 – 10 – 5 – 5 – 5) Starting with a couple higher reps sets – which should still be at working weights (not a warm up). Then add a big chunk of weight for the 5s and continue to build. If you are feeling good and want to add an extra...Read more

CrossFit Covalence – CrossFit Track Sunday 60 Minutes (Distance) E5MOM x 12 Odd: 400m Run Even: 800m Run The 400m runs should take you well under 2:30 to finish, if not then the 800m needs to be dropped and just complete all rounds at 400m. Walk the remaining time between rounds.Building off last week’s, 60 minute walk/ruck…We will turn this into a Walk/Run.Read more

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, 5/5/5We 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....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 16 Lunge Steps :15 HS Hold Get Fit Min 25 – 50 5 Rounds for Max Distance (AMRAP – Reps) 2:30 ON / 2:30 OFF 20 DB Box Step Overs 50/35s 24/20″ Max Distance HS Walk in remaining timeThe Box Step Overs can be done with any pair (or single) DB or KB that keeps you moving through all 20 reps each round. These should be done around :60-:90 providing lot of time on your hands today. The HS Walk can be done in any increments you have space for. Modifications can include Wall Walks, HS Steps toward wall, or even Bear Crawls today. Scoring: HS Walk or Bear Crawls” = 6 ft (1 mat length) = 1 rep Wall Walks = normal repsRead more