CrossFit – Fri, Sep 19

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

100m Run

4 Inchworms + Pike Push Up

8 OHS w/ bar or PVC w/ :01 pause in bottom

Get Fit

Min 22 – 30

AMRAP x 8 (AMRAP – Reps)

2 HSPU

2 Hang Squat Snatch #115/85

Reps increase…

4/4, 6/6, 8/8, etc
Two high skill movements coupled together means you need to make some very deliberate choices before you try to attack. The HSPU can be kipped today, which allows for high rep and fast cycle speed if you have that skill, otherwise, consider doing Push Ups on a pair of DBs or something else you can complete bigger sets of. The HSS as RX should be considered light to moderate. Those using the RX weight should plan on staying UB through the 8 and maybe even the 10 and beyond. Set yourself up with a weight you feel confident with.

Get Strong

Min 38 – 53

Snatch (EMOM x 7 – 1 Rep
E2MOM x 4 – 1 Rep)

SQUAT!!!

11 Singles with a very gradual build with the weights. Start just above the weight used in the metcon and add every 1-2 reps in the EMOM and potentially every rep in the Ev 2:00. Don’t build so fast that you max out too soon however, most get to the end too early and miss out on moderate weight practice and consistency along the way up.