CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3:00 Slow Row then w/ empty bar

10 Snatch Pulls

10 Muscle Snatch

10 Power Snatch

Get Fit

Min 18 – 33

For Time (Time)

100/80 Calorie Row

50 Power Snatch #135/95

Time Cap: 15 Minutes
Start off smooth on the Row, building in pace until you’re near 80/65 Calories, then back it down, recovering a bit to get a solid jump on the Snatches to follow.

Most will do singles on the barbell, but small sets of T&G reps will do the job too.

Get Strong

Min 44 – 56

Hang Power Snatch (12 minutes to establish a “three position power snatch”)

Today’s three position snatch is:

3 reps in a row of…

1 Hang above the knee

1 Low hang below the knee

1 Touch & go to the floor

Slow things down and focus on technique today!