CrossFit Levo – WOD
Warm-up
Planks on planks (No Measure)
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
Warm-up (No Measure)
2X
Tspine on foam roller/Tspine bridge
10 Razor curls
1-3 Wall walks
Weightlifting
Hang squat clean + Push jerk (Weight)
EMOM 7:
1) 7 Hang squat cleans + 1 Push jerk
2) 6 Hang squat cleans + 2 Push jerks
3) 5 Hang squat cleans + 3 Push jerks
4) 4 Hang squat cleans + 4 Push jerks
5) 3 Hang squat cleans + 5 Push jerks
6) 2 Hang squat cleans + 6 Push jerks
7) 1 Hang squat clean + 7 Push jerks
Metcon
Metcon (Time)
15-12-9
Hang power clean
Overhead squat
*60% of 1rm on OHS for both movements. List weight in notes.