CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds 200/175m Row

12 Alternating DB Snatch

Get Fit

Min 20 – 38

For Time (Time)

1000/900m Row

21 Power Snatch #95/65

750/650m Row

15 Power Snatch #135/95

500/450m Row

9 Power Snatch #165/115

18 Minute Time Cap
Some of those Snatch weights will get out of hand for many affiliate level athletes. Before the workout starts, pick three weights you can complete using the assigned rep schemes – You should make at least SOME jump each round.

Get Strong

Min 44 – 54

Power Snatch (EMOM x 10
3 Reps – Touch N Go )

Continue on with your Snatch momentum with a T&G build across these 10 sets.

Moving the barbell well is just as important as the weight on this piece.