CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

400m Run

Then

Burgener Snatch Warm Up

Get Fit

Min 22 – 28

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
The entire workout is 30 Snatches and 30 Burpees, this is meant to have significant intensity! With that in mind, there is a 6 minute cap. For some, that means you must scale the barbell weight. Reps don’t need to be T&G but they should be fast singles at bare minimum! Burpees should not slow down much other than for being out of breath near the end, but there’s not enough of them to deal with much upper body fatigue. You got 6 mins, set yourself up for success and let it rip!

Get Strong

Min 40 – 54

Power Snatch (E2MOM x 7
5 – 5 – 5 – 4 – 4 – 3 – 3)

TOUCH N GO REPS

You should be able to start around the weight used in the metcon. Continue to build on the 2:00 for 7 sets.