Friday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

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) 1 Power clean + 1 Hang(squat) clean + 1 Push jerk

2) 10-20 V-ups

Power clean+Hang clean+Push jerk (5X3 Same weight across)

Hang clean is full(SQUAT)

Metcon

Metcon (Time)

3 Rounds:

21 Wallballs 30/20

9 Power cleans 185/125

21 Chest to bar pull-ups
*Spealprogramming

Leave a Reply