CrossFit Levo – WOD
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Warm-up (No Measure)
3 sets:
3 Muscle Snatch (PVC-Empty bar)
3 Snatch Push press
3 Overhead Squats
3 Power Snatch
4 Kip Swings
4 Wall Ball Push Press (no squat)
4 Wall Balls
Workout Prep
3 sets:
2 Power Snatch (build-in weight)
2 Overhead Squats (build-in weight)
3 Pull Ups
4 Wall balls
Workout (2 Rounds for time)
Banana Pepper
RX+
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)
RX
3 rounds
8 Overhead Squats (95/65)
18 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
24 Wall Balls (14/10)
Scaled
3 rounds
12 Dumbbell Front Squats (light)
15 Jumping Pull-ups
-at 10 minutes-
3 rounds
12 Alternating Dumbbell Snatch (light)
15 Wall Ball Thrusters (light)
Target times:
Set 1: 3:45-4:45
Set 2: 4:00-5:00
Time cap each set: 7 minutes
Option 1 (Time)
For Time:
100 Abmat Sit Ups
Option 2 (Checkmark)
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-