CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Duck Walks

25′ Walking Lunges

then

“Burgener Warm Up”

or other PVC/Empty Bar Snatch

Get Strong

Min 22 – 34

Snatch (In 12 minutes establish a heavy single)

You don’t need to hit a true 1RM today, just something heavy that will prime you for the piece to follow. 90%+ is a good goal. But of course, strike if the iron is

hot…

Get Fit

Min 40 – 52

Snatching Gwen (Weight)

15 – 12 – 9

12 Min Cap
We know grip is going to be an issue, tape your thumbs and chalk up.

This version of Gwen will be for load.

Establish a set of 15 UB Snatches (Power, Squat or mix).

Then adjust weight as needed for 12, and then 9. Your score is the total of the three lifts (weight on the bar for the 15s + 12s + 9s – Ex. 165 + 135 + 135 =

435lbs).