CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

:30 on / :30 off

Row 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 – 50

Every 2:30 x 12 (30 min) – SOLO (Weight)

200m Row

10 Lateral Burpees Over Rower

1 Heavy Snatch
You have 12 rounds to build to a heavy single Snatch for the day, but under a reasonable amount of fatigue. Think of the Row and Burpees as nothing more than a “buy-in” each round. If that volume is a bit too much in terms of taking a lot away from your snatch abilities, drop the meters and burpees down a small amount to numbers you feel are sustainable.

AMRAP x 30 – PARTNERS (Weight)

150m Row

8 Lateral Burpees Over Rower

1 Heavy Snatch
Alternate complete rounds, each partner has their own barbell and builds to their own heavy single in as many opportunities as they get. (hopefully 6-7+ each).