Author: space4numbers

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 )

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

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

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)

CrossFit Levo – WOD

Metcon

Metcon (Time)

2 Rounds For Time:

60/45 Cal Row

45 Wallball 20/14

30 CTB Pull-ups

15 Deadlift 225/155

CrossFit Levo – WOD

Metcon

Kabul 13 (Time)

2021m row

-then-

13 rounds:

8 snatches 115/80

26 ab mat sit-ups
*Can be done solo or with a partner.

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

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

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

CrossFit Levo – WOD

Metcon

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here