CrossFit Levo – WOD
Warm-up
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 Pull-ups
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 (Time)
30 Power cleans 185/115
20 GHD sit-ups
10 Bar muscle ups
20 GHD sit-ups
30 Power cleans 185/115