CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
10 front rack KB march(1 Kb 10 Marches each side)
20 Hollow Rocks
Warm-up (No Measure)
2X
Tspine bridge/Tspine on foam roller
10 Glute ham raises
10 Squats with hip circle
-Then-
BB warm up with coach
Weightlifting
Clean+Hang clean+Front squat+Jerk (5X1+1+3+1@80%)
All squat
Yes….. SQUAT
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean