Thursday

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 Balance (5X3 ascending weights)

Snatch (heavy single )

Wednesday

CrossFit Levo – WOD

Mobility

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up

Warm-up (No Measure)

coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

30 calorie row/bike

15 good mornings 45/35

20 DB hang clean & jerk 50/35

100m run

10 burpees

5 strict pull-ups

Tuesday

CrossFit Levo – WOD

Mobility

Warm-up (No Measure)

mobility time with coach

Warm-up

instead of pull-ups do supine ring rows(feet on a box if possible)

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 (Time)

2 rounds:

800m run

100′ DB walking lunge 50S/35S
*Two DB’s

*DB in hang position

Monday

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

2X

10 hip ext/razor curls

10 shin box twist

10 bulgarian split squats

Weightlifting

Back Squat (Heavy single)

Metcon

30 burpee muscle ups (Time)

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

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

Metcon (No Measure)

(5X)Every 4 minutes complete:

3 position clean & jerk

2-6 muscle ups

3 position clean & jerk (5X1 ascending weights)

Hip, Knee, Floor

Thursday

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

2X

10 hip extension/razor curls

10 shin box twist

10 bulgarian split squats

10 air planes

Weightlifting

Back Rack Lunge (4X10 same weight across)

Metcon

Metcon (Time)

3 rounds:

400m run

50 air squats

Wednesday

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

Hello shoulders (No Measure)

4 Rounds :15 Each

Mountain climbers

Beast hold

Burpees

Squats

Metcon

Metcon (Time)

4 rounds:

15 calorie row/bike

12 knees to elbow

9 power snatch 115/80
*Linchpin-ish