CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

then

3 Rounds

:20s Wall Facing Handstand Hold

8 Snatch Grip RDL

8 Snatch Grip Push Press

8 Muscle Snatch

Get Fit

Min 20 – 32

3 Rounds for Time (Time)

21 Power Snatch #75/55

7 Wall Walks

12 Min Cap
You’ll want to have as many light Power Snatch variations up your sleeve as possible for this one. You might start with a faster Muscle Snatch, switch to Snake Snatch, then need a full on Power Snatch to rely move on the legs once your shoulders are wiped out by the third round. The 21 Power Snatch should be something that you could do unbroken. If not maybe try an 18 Power Snatch, 6 Wall Walk rep scheme or even a 15-5 and get through it as fast as possible. Movement efficiency on the Wall Walks is also super important. Focus on fast steps up and down, minimizing time under tension – rest with your arms relaxed on the ground when needed.

Get Strong

Min 40 – 56

Push Jerk (EMOM x 4 – 3 Reps (0:00 – 4:00)
Every 90″ x 4 – 3 Reps (4:00 – 10:00)
E2MOM x 3 – 3 Reps (10:00 – 16:00)
)

The two main focuses here are a strong dip/drive (LEGS!) and receiving the barbell fully locked out while balanced in your feet under the bar. There should be no pressing out of reps in these sets, and pressing probably wouldn’t work out well anyway after the first piece.