Ski Season

Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 RKBS + 5R/5L KB hang snatch (practice transition) + 20 singles

Strength

Metcon (Weight)

RX

STRENGTH

EMOM for 12min complete:

ODD: 12 KBS – UB every RND

EVEN: :45sec plank

LEVEL 2

STRENGTH

EMOM for 12min complete:

ODD: : 12 KBS – UB every RND

EVEN: :35sec plank

LEVEL 1

STRENGTH

EMOM for 12min complete:

ODD: 10 RKBS

EVEN: :30sec plank

Metcon

Metcon (AMRAP – Reps)

RX

METCON

In 4min complete:

800m run

then, at 4min immediately,

AMRAP 3min of:

Hang KB snatch 53/35

**rest 3min**

AMRAP 2min of:

10m shuttles

**rest 2min**

AMRAP 1min of:

Double unders

**score = total reps**

LEVEL 2

METCON

In 4min complete:

800m run

then, at 4min immediately,

AMRAP 3min of:

Hang KB snatch 44/26

**rest 3min**

AMRAP 2min of:

10m shuttles

**rest 2min**

AMRAP 1min of:

Double unders

**score = total reps**

LEVEL 1

METCON

In 4min complete:

600m run

then, at 4min immediately,

AMRAP 3min of:

Hang DB snatch

**rest 3min**

AMRAP 2min of:

10m shuttles

**rest 2min**

AMRAP 1min of:

Singles

**score = total reps**