The Power of Home Depot


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Burgener warm up – coaches choice

Weightlifting

Metcon (Weight)

RX

STRENGTH

E:75sec for 10min complete:

2×1 hang power snatch + 2 OHS

then,

6×1 hang power snatch + 3 OHS

**choose a # to stay at for the EMOM**

LEVEL 2

STRENGTH

E:75sec for 10min complete:

2×1 hang power snatch + 2 OHS

then,

6×1 hang power snatch + 3 OHS

**choose a # to stay at for the EMOM**

LEVEL 1

STRENGTH

E:75sec for 10min complete:

2×1 hang power snatch + 2 OHS

then,

6×1 hang power snatch + 3 OHS

**use bar for hang power snatch and PVC for OHS**

Metcon

Metcon (Time)

RX

WOD

10 cal assault bike

15 pull ups

10 dBall squats 100/80

50 double unders

5x

LEVEL 2

WOD

10 cal assault bike

15 assisted pull ups

10 dBall squats 80/60

25 double unders

5x

LEVEL 1

WOD

5 cal assault bike

10 ring rows

10 dBall squats 30/20

50 singles

5x