CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

10 Lateral Hops over DB

10 Push Ups

10 S-DB RDLs

Get Fit

Min 16 – 36

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
-Get warmed up quick and right into it. Most will probably be taking on the partner version and will be building into the volume gradually with equal work/rest.

For all, make sure the DB is the right weight to hang on to for big sets, no need to meet a previous open standard unless you have a score to compare this to from the past.

AMRAP X 20 – PARTNERS (AMRAP – Reps)

10 Alternating DB Snatches #50/35

20 Burpee Box Jump Overs 24/20”

Reps increase: 20/20, 30/20, 40/20, 50/20, 60/20, etc…
One athlete works at a time, switch/share the work any way!

Get Strong

Min 48 – 56

Power Snatch (Every 30 seconds X 16 (8 min total) – 1 Rep)

-Looking for a smooth, gradual build to some moderate to heavier singles. My emphasis would be on the foot work –

never letting them get wider than you can squat. I’d rather see you pull under the bar into a squat snatch than fail a rep

altogether.