CrossFit Covalence – CrossFit
Warm Up
Min 0-12 For Quality
3 Rounds
100m Run
10 Hollow Rocks
10 DB Hang Snatch
10 Goblet Squats
then
Snatch warm up (coaches choice – PVC
or Barbell)
Get Fit
Min 26 – 50
24 Minute Running Clock (Time ↓ Shorter is Better)
3 Rounds of:
25 Toes to Bar
10 Squat Snatch #135/95
Then
In remaining time Establish a Heavy Snatch Triple
-The TTB/Snatch couplet should be finished in 12 minutes or less. The tricky part is choosing a weight that allow you to keep moving consistently. TTB should be done in 2-4 sets each round, modify the movement or rep scheme as needed. The remaining time will be spent building to a Snatch triple, with a drop and reset on each rep. The triple should be done in :30 or less to count.
Scoring: Enter your time to complete the T2B & Sq Sn portion