CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200m Run

then

2 Rounds

10 PVC Pass Throughs

10 PVC Muscle Snatch

10 PVC OHS

then

Barbell Snatch Technique (coaches choice)

Get Fit

Min 20 – 36

3 Rounds for Max Reps (AMRAP – Reps)

AMRAP x 4 / 2:00 Rest

1 Squat Snatch

2 Shuttle Runs (25′ down and back)

2/4, 3/6, 4/8, etc
Start overe each AMRAP:

R1: #135/95

R2: #155/150

R2: #185/125

Squat Snatches should be singles even at the first barbell. It’s about how quick you can reset and pull another rep. Establishing a “routine” in terms of how you set up is important. The Shuttles can be pushed or paced as needed based on your confidence with the barbell weight. You shouldn’t be failing reps in this workout, so choose your three weights according to your abilities.

50′ Shuttle Run = 1 Rep.

Score: Total reps completed across all AMRAPs

Get Strong

Min 45 – 57

Back Squat (E3MOM x 4
10 Reps)

Set one is moderate and smooth. Set two is a small jump up from there. Set three is heavy but 100% sure you’ll hit it. Set four is an attempt at a 8RM that you’ll try to squeeze 10 reps out of – it’s okay to not get all 10…