CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

100m Jog (or 10 Shuttles 15′ down and back)

8 Muscle Snatch

12 Lateral Bar Hops

16 Plank Shoulder Taps

Get Fit

Min 20 – 32

AMRAP x 12 (AMRAP – Rounds and Reps)

8 Power Snatch #135/95

12 Box Jump Overs 24/20″

30′ HS Walk
Choose a Snatch weight you could complete in 1-2 T&G sets, though singles is a fine way to approach this workout if you can establish a controlled rhythm. Box Jump Overs should have a step down. The HS Walk should be 15′ out and back, working to maintain at least 5′ increments UB. Substitutes for HS Walk can include kicking up and taking multiple attempts towards a wall or Wall Walks, both should be 1 per 10′.

Get Strong

Min 42 – 54

Power Snatch (Every 90 Seconds x 8
3 T&G Reps)

-Start a bit above your metcon weight and continue to build each set (or at least every other set). Try to keep the reps flowing throughout the set, as in trying to bring the bar from OH down to the floor hitting all positions w/o a pause in the hip or elsewhere. This can be skill and technique focused more so than needing to go heavy.