CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

:30 on / :30 off

Bike w/ increasing intensity each effort then

Burgener Snatch Warm Up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Get Fit

Min 20 – 40

AMRAP x 20 (AMRAP – Rounds and Reps)

24/18 Calorie Bike

6 Wall Walks

8 Hang Squat Snatch #115/85

1:30 Rest
The Snatches are not super heavy on purpose, but cycling 115/85 might not be as smooth as you think with a high heart rate and coming off the Wall Walks.

Take a moment to compose yourself before picking up the barbell for a chunk of reps.

Get Strong

Min 45 – 55

Snatch (EMOM x 10
1 Hang Squat Snatch + 1 Snatch)

Drop and reset after the Hang Squat Snatch. Build across the 10 minutes.