CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2:00 Bike

-Then

3 Rounds

10 Alt. Plank Ups

10 Bent Over Rows

10 Empty Bar Muscle Snatch

Get Fit

Min 20 – 35

For Time (Time)

50 Power Snatch #75/55

25 Strict HSPU

15 Ring Muscle Ups

15 Min Cap
Athletes who are used to hanging on for big sets of light Power Snatch after testing “Randy” many times will be testing their grip endurance today. Today you might want to be a bit more strategic to save the shoulders for the sHSPU and the dip portion of the RMU to follow. sHSPU should also be broken up long before the feeling of total failure starts to set in – small sets will get it done if needed! Don’t be surprised if many get capped out on the MU in this workout, it’s a huge upper body demand. Adjust the weight/movement to keep the volume for the day. The weight choosen for the Snatch should be able to do a minimum of 10 reps at a time. For sHSPU modify to some sort of strict overhead press (seated or standing, challenge the weight where you may have to do sets of 5). For RMU- BMU,CTB, or Dips would be good options for a scale.

Get Strong

Min 44 – 56

Hang Power Snatch (E2MOM x 6 – 1 Complex
1 Power Snatch + 2 Hang Power Snatch)

Focus on footwork today. You should not be jumping

out super wide even to catch heavier lifts. Feet

shouldn’t be wider than your normal Squat position –

don’t be afraid to pull under to make a lift later in the

sets.