Friday

CrossFit Levo – WOD

Warm-up

Bands that make you dance (No Measure)

3X

10 Squats with hip circle

10 Side steps to the left

10 Side steps to the right

Warm-up (No Measure)

2X

10 Glute get ups

10 Hamsrting curls

1-3 Skin the cats/Chest opener

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 3 Front squats

2) 6 Back squats

Front Squat (6X3)

Back Squat (6X6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Weighted pull-ups 35/25

6 Push-ups on DB

9 DB squats 35/25
*Use one DB for pull-ups

*CrossFit mainsite

Thursday

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Warm-up (No Measure)

3X

10 Air planes (5/5)

10 Windmills (5/5)

Foam roller+PVC mobility

Weightlifting

Metcon (No Measure)

EMOM 5:

5 Snatches(squat)

Snatch (5X5 SQUAT)

Metcon

Metcon (Time)

For time:

1k Row

50 Toes to bar

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Calorie row

Runners stretch

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers
*One round

Metcon

Metcon (Time)

For time:

15 HSPU

50 DU

15 Deadlift 185/135

15 HSPU

50 DU

13 Deadlift 225/155

15 HSPU

50 DU

11 Deadlift 255/185

15 HSPU

50 DU

9 Deadlift 275/205

15 HSPU

50 DU

7 Deadlift 315/225

Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

4 Worlds greatest

8 Rolling v-ups

Warm-up (No Measure)

3X

Tspine on foam roller

:20 HS hold

10 Good mornings

Weightlifting

Hang squat clean + Push jerk (Weight)

EMOM 7:

1) 7 Hang squat cleans + 1 Push jerk

2) 6 Hang squat cleans + 2 Push jerks

3) 5 Hang squat cleans + 3 Push jerks

4) 4 Hang squat cleans + 4 Push jerks

5) 3 Hang squat cleans + 5 Push jerks

6) 2 Hang squat cleans + 6 Push jerks

7) 1 Hang squat clean + 7 Push jerks

Metcon

Metcon (Time)

21-15-9

Devil press 35/25

Burpee box jump over

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

6 Tspine bridges

Pigeon stretch

Warm-up (No Measure)

3X

100m Row or bike

10 Deficit lunges

3-5 Strict pull-ups

5-8 Push-ups

Metcon

Metcon (Time)

5 Rounds:

14/9 Calorie row or bike

7 Front squats 155/105

5 Bar muscle ups