CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

:20 Bike Legs Only

:20 Bike Arms Only

1:00 Bike- increasing pace every :20s

-Then

3 Rounds

7 Ring Rows

7 Kip Swings

7 Kettlebell Swings (warm-up weight

Get Fit

Min 20 – 36

For Time (Time)

8 – 16 – 24 – 32 – 40

Kipping Pull Ups

Alternating DB Snatch #50/35

16 Min Cap
For pull-ups today, we’re going kipping only. This is a capacity and strength endurance day. Butterfly is super efficient and great for competition, but today we’re trying to build your pulling engine. Butterfly is expressing capacity. Kipping helps build capacity. Don’t let the first two rounds lull you into a false sense of confidence. You should plan to break the PU more often than you think, maybe even in the 16s to make sure you don’t fall apart completely in the final two sets.This one will get nasty, fast. The DB Snatches should be smooth and sustainable, otherwise modify the weight. If the total volume is going to break you try 6-12-18-24-30.

Get Strong

Min 46 – 56

Power Snatch (EMOM x 10
1 Power Snatch)

Use the beginning part of the EMOM to work through some lighter weights and gain some consistency with bar path and timing. See if you can Hold the technique and timing as the bar begins to get a little heavier.