Saturday

CrossFit Levo – WOD

Metcon

Metcon (Time)

40 calorie row

30 squat cleans 135/95

20 DB box step-ups 50/35

40 renegade rows 50/35

20 DB box step-ups 50/35

30 squat cleans 135/95

40 calorie row

Friday

CrossFit Levo – WOD

Warm-up

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

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

C&J complex (4X1 same weight across)

2 clean high-pull

1 power clean

2 squat cleans

1 jerk

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

400m run

20 jumping lunges

max bar muscle up

Wednesday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (AMRAP – Reps)

AMRAP 30:

40 wall balls 20/14

20 DB snatch 50/35

40 toes to bar

20 weighted step overs 24/20 50/35

40 chest to bar pull-ups

20 db hang clean & jerks 50/35

10 muscle ups
*one DB

Tuesday

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

Snatch barbell warm up (No Measure)

10 scarcrows(pos 1)

10 muscle snatches(pos 1)

10 high hang power snatch(pos 1)

runners stretch

10 snatch balances

10 low hang snatch(pos 2)

pigeon stretch

10 snatches

Weightlifting

Snatch Balance (5X3 ascending weights)

Snatch complex (4X1 same weight across)

2 snatch high-pulls

1 power snatch

2 squat snatches

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

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Metcon

Metcon (Time)

4 Rounds:

30/20 calorie bike/row

10 thrusters 135/95

16 oh lunge 135/95
*MACC-ish

Friday

CrossFit Levo – WOD

Warm-up

Fire scaps (No Measure)

3X

10 pull aparts

10 rows

10 shoulder press(face away from rig)

10 90/90

10 pulldowns

Warm-up

Snatch barbell warm up (No Measure)

10 scarcrows(pos 1)

10 muscle snatches(pos 1)

10 high hang power snatch(pos 1)

runners stretch

10 snatch balances

10 low hang snatch(pos 2)

pigeon stretch

10 snatches

Weightlifting

Snatch (heavy single for the day)

Hang Snatch (5X5 at 70% of heavy single)

Extra credit

Metcon (Weight)

dball bear hug hold

accumulate 3:00
*log weight

*cap 8 minutes

Thursday

CrossFit Levo – WOD

Warm-up

Ankle and calf mobility (No Measure)

CALF MASH

FROGGER

SPRING PULLS

SQUATS

Warm-up

Warm-up (No Measure)

3X

6 t-spine bridge/t-spine on foam roller

10 glute bridges

10 spring pulls

5-8 strict pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400m run

6 muscle ups

12 wall balls 30/20
*MACC-ish

Wednesday

CrossFit Levo – WOD

Warm-up

Fire scaps (No Measure)

3X

10 pull aparts

10 rows

10 shoulder press(face away from rig)

10 90/90

10 pulldowns

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 and Jerk (find a heavy single for the day)

Hang clean and Jerk (5X5 at 70% of heavy single)