CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

EMOM 12

Min 1. :40 Row

Min 2. 8-10 Burpees

Min 3. 10 DB Good Mornings

Get Fit

Min 20 – 34

For Time (Time)

20 Power Snatch #95/65

20/16 Calorie Row

15 Power Snatch #95/65

30/24 Calorie Row

10 Power Snatch #95/65

40/32 Calorie Row

5 Power Snatch #95/65

50/40 Calorie Row

14 Min Cap
We would like to see some T&G sets from the start on the Power Snatch today. You should be able to maintain at least 5s for your chosen weight to make sense for this workout. The Row is just about consistent output as the Calories increase, so keep that in mind when you’re moving through your first 20/16 Cals – ask yourself “Will I be able to sustain a pace close to this?”

Get Strong

Min 42 – 56

Power Snatch (E3MOM x 3: 10 UNBROKEN Reps
Then
EMOM x 5: 1 Rep)

These are weightlifting sets, not “metcon

snatches”. That means you should be cycling the

barbell through proper positions. Start with a

weight you’re confident with and build if you’re

able. There should be very little pausing between

reps, 10 straight is preferable – unless you need a

quick re-grip in the hip.

Once your done with your

T&G sets, you’ll hit 5 singles.