Monday

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)

2X

8 Muscle snatch

8 Snatch balance

8 Tall snatch

Weightlifting

Power Snatch (7X3 Ascending weights)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

250-m row

20 GHD sit-ups
*CrossFit.com

Sunday

CrossFit Levo – WOD

Metcon

Metcon (Time)

4 Rounds For Time:

15 CTB Pull-ups

12 Power Snatch 115/80

9 HSPU

6 BMU

3 Bear Complex 115/80
* Bear Complex: power clean, front squat, push press, back squat, push press

Saturday Morning Sweat Sesh

CrossFit Levo – WOD

Metcon (Time)

Teams of 2 or 3:

For Time

150 Air Squats

80 Sit-ups

60 Burpee

60 Cal row/bike

50 KB swings 70/53

40 Burpees

Accumulate 2 min HS Hold

40 Burpees

50 KB swings 70/53

60 Cal row/bike

60 Burpees

80 Sit-ups

150 Air Squats
Inspired by Invictus

Friday

CrossFit Levo – WOD

Warm-up

Jump rope solo (No Measure)

30 Single unders forwards

30 Single unders backwards

30 High knees(Single unders with High knees)

15 Single unders left foot

15 Single unders right foot

30 Double unders(15 Attempts)

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (3 Rounds for reps)

Rounds of:

3 minutes of Turkish get-ups 35/25

2 minutes of double-unders

1 minute of rest
*CrossFit.com

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Hollow bicycle

10 shin box twist

Warm-up (No Measure)

2X

10 Bear hug dball squats

10 Glute get ups

10 Glute ham raises

Weightlifting

Deadlift (7X5 Same weight across)

Metcon

Metcon (Time)

21-15-9

Sumo deadlift high-pull 115/80

Overhead squat 115/80

Tuesday

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 Air planes

10 Hollow bicycle

10 Shin box twist

Weightlifting

Back Squat (10-8-6-4-2 Ascending weights)

Metcon

Metcon (Time)

3 Rounds:

500m row

15 Back squats 175/115