Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 squat therapy

10 hamstring curls/razor curls

Warm-up

Snatch barbell warm up (No Measure)

10 scarcrows(pos 1)

10 muscle snatches(pos 1)

10 high hang power snatch(pos 1)

runners stretch

10 snatch balances

10 low hang snatch(pos 2)

pigeon stretch

10 snatches

Weightlifting

Power snatch+Hang snatch(SQUAT)+OHS (5X1+1+2 ascending weights)

Hang snatch is full(SQUAT)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200m shuttle run(50X4)

5 push jerks 135/95
*Linchpin

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