CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

For Quality

3 Rounds

10 Box Step Ups

10 Lateral Bar Hops

10 OHS w/ Pause in Bottom

Get Fit

Min 22 – 37

Running Clock (Time)

AMRAP x 5

1 – 2 – 3 – 4 – 5…etc

Burpee Box Jump Overs 24/20″

Hang Squat Snatch #115/85

Rest 3 Minutes

For Time

Ladder to Zero*

Hang Squat Snatch #115/85

Burpee Box Jump Overs 24/20″

15 Min Total Cap
*The Ladder to Zero means you start at the exact place you left off in the first AMRAP and start working your way back down. Example: You get to 8 BBJO and 3 HSS, you owe 3 HSS, 8 BBJO, 7 HSS, 7 BBJO, 6/6, 5/5, etc.. You can think of it as being punished for working hard in the first part, but you’re actually just accomplishing more work thanks to your fitness in the same piece. Choose a Snatch weight that allows you to crush both parts even under fatigue – the Hang demands you can cycle reps…

Get Strong

Min 44 – 56

Power Snatch (Every 30″ x 4 – 1 Rep
1 Min Rest
EMOM x 4 – 1 Rep
1 Min Rest
Every 90″ x 4 – 1 Rep)

You’re going to use the same weight for each rep on the 30 seconds.

You can start to build a bit during the EMOM. Then you can go as heavy as you want for the 90″