CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

10 Shoulder Pass Throughs

10 PVC Snatch Grip BTN Press

10 OH Reverse Lunges

then

2 Rounds

6 Empty Bar Power Snatch

4 Inchworms

6 BR Reverse Lunge

Get Fit

Min 22 – 30

AMRAP x 8 (AMRAP – Reps)

40 Hang Power Snatch #75/55

8 Wall Walks

40 Back Rack Reverse Lunges #75/55

Max Strict HSPU in remaining time
You should have at least a minute on the sHSPU (or variation) to get a set or two of reps in, but that’s not the main focus of the workout. Try to hang on for double digit chunks of reps on the Snatch. Wall Walks should be efficient and smooth. Once you put that bar on your back for the Lunges, try to keep it there for all 40 reps. If you want to cap the first three

parts at 7 mins so that you have time for the final movement, that’s fine to do if scaling wasn’t right on the money.

Get Strong

Min 40 – 52

Hang Power Snatch (Every 90 seconds x 8
1 Power Snatch + 1 Hang Power Snatch)

Build weight across sets

Start slightly heavier than the metcon and build. You have 8 sets, the first 4 should be super technique focused. Don’t even let the weight start to be a factor until the halfway point