CrossFit Levo – WOD
Warm-up
Lat overhead mobility (No Measure)
LAT MASH
LAT STRETCH
DROP SNATCH
Warm-up (No Measure)
10 Good mornings
1-3 Wall walks
10 Muscle snatch(pos.3)
10 Scap retractions
10 Good mornings
1-3 Wall walks
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)
21-15-9
Power snatch 75/55
Handstand push-ups