CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Tabata :20 on / :10 off (8 Rounds)

Bike

-Then4 Rounds

4 PVC Pass Throughs

4 Inchworms + Push Up

4 PVC Overhead Squats

-Then Burgener Warm-Up for Snatch-

Get Fit

Min 20 – 27

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
RX Isabel shouldn’t take close to 7 minutes, but if you’re overstepping a little bit today I want you to have a shot to finish. The fastest times are T&G set(s) from start to finish, but you can also do solid work with aggressive singles, modify the load from the 135/95 if you are not able to maintain either. Your goal should be to finish SUB 5 Min!

Get Strong

Min 37 – 52

Hang Snatch (Every 90 seconds x 10
Complex: 1 Power Snatch + 2 Hang Squat Snatch)

You should be super warmed up from tackling Isabel, now we snatch heavy! 10 sets of this complex can be treated as: 4-5 sets light, 2-3 sets moderate, 2-3 set heavy. But as always, build based off of feel!