Leaves Turning


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 cuban cleans + 5 burpees + plank hold

Strength

Metcon (No Measure)

RX

STRENGTH

A) 100m farmer carry – AHAP

B) 2-3x (attempts) :20sec free standing HS hold

3x

LEVEL 2

STRENGTH

A) 100m farmer carry – AHAP

B) 2-3x (attempts) :30sec HS hold (wall)

3x

LEVEL 1

STRENGTH

A) 100m farmer carry

B) 2-3x (attempts) :20sec wall facing HS

3x

Metcon

Metcon (No Measure)

RX

WOD

E:30sec for 5min complete:

5 DB S2OH 45/35

5 DB rows (plank pos.)

**rest 3min**

EMOM for 4min complete:

Min1: 1 wall walk + 1 ring dip

Min2: 2 wall walks + 2 ring dips

Min3: 3 wall walks + 3 ring dips

Min4: 4 wall walks + 4 ring dips

**rest 3min**

AMRAP 3min of:

Clean & jerks 135/95

**score = total # of clean and jerks**

LEVEL 2

WOD

E:30sec for 5min complete:

5 DB S2OH 35/25

5 DB rows (plank pos.)

**rest 3min**

EMOM for 4min complete:

Min1: 1 wall walk + 1 assisted ring dip

Min2: 2 wall walks + 2 assisted ring dips

Min3: 3 wall walks + 3 assisted ring dips

Min4: 4 wall walks + 4 assisted ring dips

**rest 3min**

AMRAP 3min of:

Clean & jerks 100/70

**score = total # of clean and jerks**

LEVEL 1

WOD

E:30sec for 5min complete:

5 DB S2OH 15/10

5 DB rows (plank pos.)

**rest 3min**

EMOM for 4min complete:

Min1: 4 shoulder taps + 4 box dips

Min2: 4 shoulder taps + 4 box dips

Min3: 4 shoulder taps + 4 box dips

Min4: 4 shoulder taps + 4 box dips

**rest 3min**

AMRAP 3min of:

Hang clean & jerks 45/35

**score = total # of clean and jerks**

Metcon (AMRAP – Reps)

RX

WOD

AMRAP 3min of:

Clean & jerks 135/95

**score = total # of clean and jerks**

LEVEL 2

WOD

AMRAP 3min of:

Clean & jerks 100/70

**score = total # of clean and jerks**

LEVEL 1

WOD

AMRAP 3min of:

Hang clean & jerks 45/35

**score = total # of clean and jerks**