CrossFit Covalence – CrossFit

Warm Up

Min 0-12

300m Run

Dynamic WU:

25′ Spider-man Lunges w/ Rotation

25′ Inch Worms + Push Up

25′ Straight Leg Bear Crawl

25′ High Knees

25′ Butt Kicks

25′ Broad Jumps

(or coaches choice of movements)

-Then-

Burgener Warm-Up for Snatch

Get Fit

Min 16 – 34

AMRAP x 18 – SOLO (AMRAP – Rounds and Reps)

4 – 8 – 12 – 16 – 20…etc

Power Snatch #95/65

400m Run
-Aim to go for bigger sets of touch & go on the snatches as you will get a decent break on the runs to allow grip to recover. Switch to singles near the end of rounds as needed to get the reps done! Try to avoid too much standing.

AMRAP x 18 – PARTNERS (AMRAP – Rounds and Reps)

8 – 16 – 24 – 32…etc

Power Snatch #95/65

400m Run
-Share the snatch reps and run together.

Get Strong

Min 42 – 56

Hang Snatch (14 minutes to establish a Heavy Double)

Hang position should be above the knee. In the 14 min you should have at least 6-7 sets as you build. Make your speed around the bar the priority over just going as heavy as possible…Coaches you’ll have plenty of time between pieces to hit a Snatch Drill for Speed.