CrossFit Covalence – CrossFit

Warm Up

400m Run

+

Burgener Snatch Warm Up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Get Fit

Min 20 – 34

8 Rounds for Time (Time)

100m Run

8 Hang Power Snatch #115/75

8 Push Ups

14 Min Cap
-Good little grippy piece today with the Hang Power Snatch. Should be a weight that you could do in 1-2 sets. Rounds should be close to :90, if needed, go lighter on the HPS. Those of you who are good at barbell cycling and can manage your push up sets should be sub 12:00.

Get Strong

Min 44 – 56

Snatch (Every 90″ x 8
1 Snatch Complex)

Complex

1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch

-The first few sets of the complex should be highly technical and not weight focused at all. You can build gradually but you should be smooth, focusing on catching each rep a bit lower than the last. Even if that second reps rides the line of Squat/Power, i’d still be happy with that.