CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run or 1:00 Bike/Row

then

3 Rounds

:20 Single Unders

:20 Rest

:20 V-Ups

:20 Rest

Get Fit

Min 18 – 34

EMOM x 16 (AMRAP – Reps)

1. 40 Crossover Single Unders

2. 16/12 Calorie Bike or Row

3. Max Toes to Bar

4. Rest

*Score is total toes to bar
You have 4 rounds of this EMOM, the Jump Rope reps are about establishing a rhythm and developing skill under fatigue. Push the Bike hard for about :40-:45 at the most to accumulate your calories, leaving a short time to breathe and transition before the TTB. Use the full :60 to accumulate TTB reps, you can hit multiple set in the minute window as needed.

Get Strong

Min 44 – 56

Power Snatch (E2MOM x 6 – 1 rep of complex)

Complex:

1 Power Snatch

1 Hang Power Snatch

1 Squat Snatch

There is a chunk of time between the EMOM and lift to drill some barbell points of performance and warm up the Snatch ROM. You can start the complex on the lighter side and build steadily to a more challenging complex across the 6 working sets.