CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

then

The Burgener Snatch Warm Up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Get Fit

Min 22 – 32

5 Rounds for Time (Time)

10 Power Snatch #95/65

10 OHS #95/65
This workout provides athletes some serious

training opportunity. First off, those who think they will crush it should hang on for as long as possible with UB sets…T&G Power Snatch

straight into OHS Reps and back into T&G.

See how big of a set you can open with…

Those who are not as good with either or both movements should modify the weight to allow them to move well and through quality ROM.

Get Strong

Min 42 – 55

Snatch (0:00 – 5:00
Every 30″ x 10 – 1 Rep
5:00 – 13:00
EMOM – 1 Reps)

-The 10 singles on the :30 should be just to drill in the full movement after doing a bunch of light reps at other patterns in the workout.

You can build a tiny bit of weight on the bar during that time. The EMOM is to build to a working single for the day. Avoid misses at all

costs, so play it safe today.