CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Bike

1:00 Easy/:30s Moderate/:20s Hard

then

2-3 Sets

25′ Straight Leg Bear Crawl

6/leg Single Leg DB RDL

6 DB Halo (alt. directions)

Get Fit

Min 20 – 32

3 Rounds for Time (Time)

20/15 Calorie Bike

20 Alternating DB Snatch #50/35

50′ HS Walk (25′ out and back)

12 Min Cap
You can pace the bike, but it should be well under :90 still. DB Snatches should be 1-2 sets each round. The separator should be how fast and skilled you are on your hands. If you cannot yet fully walk on your hands, try to take a couple steps towards a wall a few times each round, or consider switching to 4-5 Wall Walks instead.

Get Strong

Min 45 – 55

Power Snatch (EMOM x 10
20 Double Unders + 3 TnG Power Snatches
)

The Jump Rope is a quick buy-in to kick off each minute. This will force you to focus on movement quality and efficiency of the Power Snatch. You can build weight every minute, every other minute, or whenever you feel like adding weight.