Wednesday

CrossFit Levo – WOD

Warm-up

Fire scaps (No Measure)

3X

10 pull aparts

10 rows

10 shoulder press(face away from rig)

10 90/90

10 pulldowns

Warm-up

C&J barbell warm up (No Measure)

10 high pulls(pos 1)

10 muscle cleans(pos 1)

10 high hang power cleans(pos 1)

pigeon stretch

10 low hang cleans(pos 2)

10 cleans(pos 3)

chest stretch

10 strict press

10 push jerks

10 jerk balance

10 split jerks

Weightlifting

Clean and Jerk (find a heavy single for the day)

Hang clean and Jerk (5X5 at 70% of heavy single)

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