CrossFit Levo – WOD
Mobility
shoulder mobility with coach
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 pull + Clean(full) + Push jerk (5X3 same or ascending weights)
E2MOM X 5
1clean pull + 1 clean(full) + 1 jerk
Metcon
Metcon (Time)
21-15-9
power clean 115/80
bar facing burpee over bar
*10:00 cap
*every rep not completed in time cap, add as seconds on to total time.