CrossFit Covalence – CrossFit

Warm Up

20 Line Hops

10 DB Good Mornings

5/side DB Hip to Halo

20 Line Hops

10 steps/side DB Goblet Lateral Walks (without a band) 10 DB Strict Press

20 Line Hops

10 Light DB Snatch

Don’t like this video?

si=sOu2du1rer20S4Qe

Get Fit

Min 20 – 32

For Time (Time)

120 – 90 – 60 – 30

Double Unders

40 – 30 – 20 – 10

DB Snatch #50/35

12 Min Cap
This will be a primer for the Squat Snatches to follow. Try to stay smooth and relaxed on bigger sets of DU. The descending rep scheme may encourage you to try and stay UB on either movements – or maybe both! The DB does not need to be alternating today. I’d like to see most people finish around 10 Minutes or less, but the cap will save you if you bite off more than you can chew.

Get Strong

Min 42 – 56

Snatch (Every :30 for 3:00 (0:00 – 3:00): 1 Rep
EMOM x 5 (3:00 – 8:00): 1Rep
Then
6:00 to find a heavy single (8:00 – 14:00)
)

You should be chasing perfection on every rep. The reps on the :30 should be light and fast. Focus on hip contact and a fast pull under. As you warm up more and more make sure you’re not catching high and riding it down – instead use the perfect amount of leg drive to receive the weight near the bottom. This will pay off as the weight starts to increase and you have to be more aggressive.