CrossFit Levo – WOD
Warm-up
Power abs 3 (No Measure)
Complete 3 rounds of each movement before moving on to the next.
:30on/:15off
Rotating Planks
Sit-up slides
Crossbody mountian climbers
Candlestick to sit-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
Weightlifting
Power Snatch+Hang Power Snatch+OHS (5X3+1+1@75%)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict pullups
Box jumps 24/20
*5 KBS 70/53 After each round