CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

400m Run

Then

Burgener Warm Up for Snatch

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 20 – 29

“Running Isabel” (Time)

5 Rounds for Time

100m Run

6 Snatches #135/95

9 Time Cap
This should be a sub 6 min workout to meet the

stimulus. If it gets closer to 7 mins, fine, but anything longer than that means you should have modified the weight. This weight should be something you can T&G (doesn’t mean you have to). Runs are short and fast then right in and onto the barbell.

Get Strong

Min 40 – 56

Snatch (EMOM x 4 – 3 T&G Reps
Every 90” x 4 – 2 T&G Reps
Every 90” x 4 – 1 Rep)

SKKKWAAATTT SNATCHES

You’re certainly primed to lift after that first part.

Take your time building in weight, as the 3 reps

should be light to moderate and technique focused.

You can make bigger jumps in the doubles and

singles.