CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

For Quality

2 Rounds

15 DB Facing Burpees

12 Push Ups on DBs

9 DB Front Squats w/ Bottom Pause

Get Fit

Min 20 – 35

Every 90″ x 10 (AMRAP – Rounds and Reps)

7 Burpee Pull-Ups

7 Power Snatch #135/95*

*Each round, increase the Power Snatch Reps by 1 until failure OR all 10 rounds are complete.
The goal her is to set yourself up for success for at least 8 out of 10 rounds. Each round kicks off with 7 Burpee Pull Ups (could be scaled to as few as 4-5 if needed). Then you’ll go right to your Power Snatch barbell, where you can do T&G, singles, or a mix of both. Your first round will be 7 reps, second round 8, third 9, and so on. You need to choose a weight on the bar that allows you to crush the first 4-5 rounds and survive until at least the 8th round.

Scoring: Rounds completed + leftover reps

Get Strong

Min 42 – 56

Hang Power Snatch (E2MOM x 2 – 3 Reps
E2MOM x 3 – 2 Reps
E2MOM x 2 – 1 Rep)

Build across all sets

The 2 sets of 3 are really a continuation of your warm up, starting just above the weight in the metcon.

You can start stacking weights on the double and singles.