Monday

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

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