CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

:30 Bottom Squat Hold

10 Down Dog to Up Dog

5 Wall Facing Squat- Hands Overhead

EMOM 9

Min 1: Row- Find working pace for metcon

Min 2: 5 Kip Swings + 1 Pull up with a negative

Min 3: 5 Empty Bar Muscle Snatch + 5 Overhead Squats

Get Fit

Min 20 – 28

AMRAP x 8 (AMRAP – Rounds and Reps)

12/9 Calorie Row

9 C2B

6 Squat Snatch #135/95
You can do a lot here in 8 minutes, and don’t hold back. Get through each row quickly, transitioning fast to the pull up bar. If you need to break, there’s nothing wrong with 6-3, 5-4 on the Pull Ups, in fact it may help keep you in control. Snatches should be smooth singles for most, the best in your class might attempt some T&G reps, but most likely at the end to squeeze out a couple extras

Get Strong

Min 38 – 54

Snatch (E2MOM x 8
3-3-3-3-1-1-1-1)

SKAAAWAAAATTT SNATCH!!!

You get a bit more rest than normal between sets/reps here. The 3s should be drop and reset – basically continuing off the metcon but slightly heavier and gradually building. The singles should be heavy and very deliberate. Choose heavy weights carefully and avoid missing early on. The last couple reps should be a shot at something big if you’re feeling good. Strike when the iron is hot!