CrossFit Levo – WOD
Warm-up
Overhead Position Mobility (No Measure)
T-spine on foam roller or T-spine bridge
Pec stretch
PVC behind the neck overhead press
Warm-up (No Measure)
10 Good mornings
10 Muscle cleans
10 Hollow rocks
10 arch rocks Chest stretch
10 Good mornings
10 Power cleans(pos. 1)
10 Scap retractions
5 Child pose to push-ups
10 Good mornings
10 Cleans(pos. 2)
5 Strict toes to bar
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 2 Power clean + 2 Hang(squat) clean + 2 Push jerks
2) :20-:30 L-sit hold
Power clean+Hang clean+Push jerk (5X6 Same weight across)
Hang clean is full(SQUAT)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
8 Hang power clean 95/65
7 Toes to bar
6 Ring dips