CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

4 Cat Cows

4/side Thread the needle

8 each Y,T,W’s

4/side 90/90 Hip Switch + Good Morning

4/side Cossack Squats

4/side Bottom of Squat Hold w/ Thoracic Rotations

-Then-

Burgener Warm-Up for Snatch and Drills for Ring Muscle Ups

Get Fit

Min 20 – 32

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
12 Minute Cap

-Classic Girl Wod, but very high skill. Choose a load on the Squat Snatches that you are able to receive in a full squat with arms locked out. Modifications for RMU can be anything from Low Ring Transitions, BMU, CTB,False Grip Ring Rows etc., Choose what is going to give you the biggest challenge. Quick singles on the Sq.Sn. may be the way to go today depending on your skill level. Feel free to attack this as aggressively or as cautiously as you want or need.

PARTNER AMANDA (AMRAP – Reps)

AMRAP x 6

Max Ring Muscle Ups

AMRAP x 6

Max Squat Snatch #135/95
Back to back AMRAPs straight through. One athlete works at a time, switch anytime. This is super short for a partner WOD, but should still do the job!

Get Strong

Min 42 – 56

Snatch (EMOM x 5 – 1 Rep
Every 90″ x 8 (9min) – 1 Rep)

Snatch volume in the previous piece is actually pretty low, but plenty to warm you up for a big session of singles. Feel free to build in whatever fashion you feel is best. These sessions are great to focus on one thing you really want to improve upon.