Tuesday

CrossFit Levo – WOD

Warm-up

Hollow rocks/Beast Crawls (No Measure)

3rds:

:30 Hollow rocks

:15 Rest

:30 Beast hold/crawl

:15 Rest

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Metcon

Metcon (Time)

10 Rounds:

7 Power clean and push jerks 135/95

7 Bar faceing burpees

200m Run

Monday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up (No Measure)

3X

10 Pistols off box

10 Glute ham raises

10 Deadbugs

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Deadlift

2) 10 Pistols

Deadlift (6X5)

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

Goblet squat 70/53

Saturday Morning Sweat Sesh

CrossFit Levo – WOD

Metcon (Time)

Partner WOD (teams of 2)

For Time:

5 Rounds

200m Run

* Sit-ups

* Wall balls (20/14)

* DB Snatch (50/35)
Round 1: 50 reps per movement

Round 2: 40 reps per movement

Round 3: 30 reps per movement

Round 4: 20 reps per movement

Round 5: 10 reps per movement

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Waiter squats w/PVC

15 V-ups

Warm-up (No Measure)

3X

8 Alternating K2E

Chest stretch

10 Hamstring curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 OHS

2) 3-5 Strict T2B

Overhead Squat (6X5 Same weight across)

Metcon

Metcon (Time)

21-15-9

Power clean 115/75

OHS 115/75

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

5 Floor thruster w/pushup

Pigeon stretch

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Metcon

Metcon (Time)

4 Rounds:

20/15 Calorie bike/row

15 KBS 70/53

10 Burpees

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Cal bike

10 Lateral lunge

Runners stretch

Warm-up (No Measure)

3X

10 Pistols off box

10 Glute ham raises

10 Deadbugs

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Deadlift

2) 10 Pistols

Deadlift (6X5 Same weight across)

Metcon

Metcon (Time)

2 Rounds:

100′ 1 Arm OH lunge 53/35

25 T2B