CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

30 Jump Rope

:30 Snatch Grip RDLs

:30 Jump Rope

:30 BTN Snatch Grip PP

:30 Jump Rope

10 Muscle Snatch

8 Snatch Balance to Power*

*Focus on footwork (NO STARFISH)

6 Power Snatch

Get Fit

Min 20 – 33

AMRAPs!!! (AMRAP – Reps)

AMRAP x 3

60 Double Unders

Max Power Snatch #75/55

2:00 Rest

AMRAP x 3

80 Double Unders

Max Power Snatch #95/65

2:00 Rest

AMRAP x 3

100 Double Unders

Max Power Snatch #115/85
This workout is bound to get grippy after the first couple of lighter barbells. Don’t be afraid to switch to full on singles by the end of the 95/65 bar or start of the 115/85 bar. It’s a short AMRAP so it’s better to just be able to keep moving rather than blowing up completely mid round. Double Unders should be completed no longer than 1:30 on the first 2 rounds and 2:00 on

the set of 100. If that volume will hang you up, try a 40/60/80 rep scheme.

Scoring: combine all power snatch reps completed

Get Strong

Min 42 – 56

Hang Power Snatch (E2MOM x 7 – 2 Reps)

You’ll be warmed up enough going into this that you can begin at a moderate weight. You can maintain one weight or do very small increases when it feels right across the sets. If you end up going super heavy I’d rather see you have to Squat Snatch rather than fail due to a different reason like your footwork or driving your knees forward in the receiving position. Big focus on Jumping and Pulling Hard as you may be fatigued from the metcon.