CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

2 Rounds

10-12 PVC Pass throughs

10 Lateral Hops over PVC

5 Russian Baby Makers

then

Burgener Snatch Warm Up

or other BB warm up of Coaches

choosing

Get Fit

Min 16 – 36

E2MOM x 10 – SOLO (Weight)

200m Run

6 Unbroken OHS*
*Choose a weight that you feel confident starting but also something that you can progress from over the course of the workout.

You won’t have a ton of rest between Running to make weight adjustments – keep that in mind when you’re formulating your plan.

Scoring: TOTAL WEIGHT!

Add up all ten rounds of your OHS. If you did 100lbs for all 10 rounds, then your score would be 1,000lbs.

AMRAP x 20 – PARTNERS (AMRAP – Rounds & Reps)

200m Run

6 UB OHS*
Alternate full rounds!

Partners can share a bar and switch weights for each other if needed. This is more interval style than the solo version, so the efforts should be higher when working. Goals = 7-8 rounds each.

Get Strong

Min 45 – 55

Hang Snatch (EMOM x 10 – 1 Rep of Complex)

Complex: 1 Squat Snatch + 1 Hang Squat Snatch

Having only one minute per set isn’t easy. The first half should be more focused on technique and speed under the bar. The actual heavy weight should start on the second half of sets.