CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

400m Run

then

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 – 32

2025 CrossFit Community Cup Workout #2 (4 Rounds for reps)

Complete as many reps as possible following the interval of:

2 minutes of work

1-minute rest

2 minutes of work

1-minute rest

2 minutes of work

1-minute rest

3 minutes of work

Rounds 1 and 2

15 toes-to-bars

15 overhead squats #95/65

Max-calorie row

Rounds 3 and 4

15-calorie row

15 overhead squats #95/65

Max chest-to-bar pull-ups
All scales and variations are linked below…

https://games-assets.crossfit.com/s3fs-public/2025-05/CFG25%20CC%20Workout%202%20Scorecard_V3_jioenvag_2.pdf?rgs__oifwwuWsMixHtc7PMVn9FLoWAgv

Scoring: Record each rounds reps

Get Strong

Min 43 – 55

Hang Snatch (SQUAT!!!
Every 90 seconds X 4 – 3 Reps
Every 90 seconds x 4 – 2 Reps)

Build across all sets. The first couple triples should be on the lighter side, focusing on a fast pull under as your squat and shoulder should already by quite warm from the prior piece. If you’re feeling good at the end and want to attempt another single or two, i’m good with that!