CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3:00 Bike

-Then-

AMRAP 5

4 Inchworm + Push Up

8 PVC Pass Throughs

8 PVC Overhead Squats

Get Fit

Min 20 – 32

For Time (Time)

24 – 18 – 12 – 6

Lateral Bar Burpees

Overhead Squats #135/95

12 Min Cap
-Keep the Burpees smooth and minimize the slow control towards the ground. You want to avoid tricep fatigue so that you can stabilize the bar OH for bigger sets. The OHS should not take more than 3 attempts to finish any set. Modify weights as needed!

Get Strong

Min 43 – 55

Hang Snatch (Every 90″ x 8
Complex: 1 Power Snatch + 1 OHS + 1 Hang Snatch)

-Footwork matters on the first Power Snatch, you should be able to land, stand, then begin your OHS rep without too much foot shuffling. Take your time on the OHS rep especially as the bar gets heavy in later rounds – this is the one part you should really slow down. The Hang Snatch can be power or squat as needed!