Thursday

CrossFit Levo – WOD

Warm-up

Planks gone wild (No Measure)

4X

:15 each

Plank ups

Rotating planks

Arch rocks

Prone cobra

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) 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 (AMRAP – Rounds and Reps)

AMRAP 10:

20 1Arm DB hang clean & jerk 50/35

40 Double unders

20 Toes to bar

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