CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
200m Run
then
3 Rounds
12 Lateral Bar Hops
8 Muscle Snatch w/ Empty BB
Get Fit
Min 20 – 55
35:00 Running Clock (Time)
3 Rounds
10 Box Jumps 24/20″
12 Power Snatch #95/65
2:00 Rest
3 Rounds
10 Box Jumps 24/20″
9 Power Snatch #115/85
2:00 Rest
3 Rounds
10 Box Jumps 24/20″
6 Power Snatch #135/95
2:00 Rest
3 Rounds
10 Box Jumps 24/20″
3 Power Snatch #155/105
In Remaining Time…
Establish a Heavy Single Power Snatch
This is a Power Snatch focused session. The weights on the first four sections should be adjusted as needed to keep you moving. Light, Light to moderate, moderate, “heavy-ish” should be the 4 part weight progression. You shouldn’t be near failure in the workout. Singles from the start or even the second round is acceptable! Make sure you’re finishing each 3 Round window in under 5:00 to allow plenty of time to find the heavy single at the end!
Scoring: Enter your time to complete all components prior to the heavy single