Monday

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)

10 Good mornings

10 Muscle snatch(pos.3)

10 Scap retractions

10 Good mornings

10 OHS

10 Kip swings

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 1 Power snatch + 1 Hang(squat) snatch + 1 OHS

2) 5-10 Chest to bar pull-ups

Power snatch+Hang snatch+OHS (5X3 Same weight across)

Hang snatch is full(SQUAT)

Metcon

Metcon (Time)

45 Thrusters 95/65

45 Pull-ups
*Break up however you want…. Choose wisely.

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