Thursday

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

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