Announcements

Murph 2025! Memorial Day Weekend, Saturday, May 24th

Classes will be at 8:00 and 9:30am

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 10

500m Row

10 Burpees over Rower

Get Fit

Min 15 – 35

For Time (2 Rounds for time)

0:00 – 10:00

750/600m Row

30 Alternating DB Snatches #50/35

25 Burpees over DB

Rest remaining time until 10:00

10:00 – 20:00

Repeat workout
Workout is fairly straigthfonward, but if you’re short on Rowers or have other logistical problems, you can athletes pair up and send them through in opposite directions (they’ll need their own DB but can share a rower).

Get Strong

Min 45 – 56

Snatch (2 Minutes ON, 1 Minute Rest – SQUAT)

Workout Flow

2 min Max Reps @ #95/65

1 min Rest

2 min Max Reps @ #115/85

1 min Rest

2 min Max Reps @ #135/95

1 min Rest

2 min Max Reps @ #155/150

Spend some time warming up the OHS portion of the snatch before you start. Begin at a light weight and add a small amount of each of the 4 efforts. You don’t need to use the Rx weights by any means. Both quality and quantity should be a focus, rather than heavy weights.