Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

BB smash

-then-

2X

10 shin box twists

10 bulgarian split squats

10 air planes

couch stretch

Weightlifting

Back Squat (7X3 same weight across)

*Superset w/5-10 strict pull-ups

Metcon

Metcon (Time)

21-18-15-12-9

overhead squats 95/65

toes to bar
*Linchpin-ish

Sunday

CrossFit Levo – WOD

Metcon (Time)

For Time:

15-12-9

Hang Power Clean 155/105

C2B Pull-ups

-Directly Into-

3 Rounds:

300/250m Row

15 HSPU

-Directly Into-

30 DB Thrusters 50/35

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

Warm-up (No Measure)

2X

2 wall walks

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

6 rolling v-ups

Weightlifting

Shoulder Press (5X6 ascending weights)

*Superset w/SA bentover row (6 each side)

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

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

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (Time)

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups
*Mainsite 200320

Monday

CrossFit Levo – WOD

Warm-up

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

Warm-up (No Measure)

2X

10-15 hamstring curls

10 hollow rocks

10 arch rocks

Weightlifting

Deadlift (7X3 same weight across)

*Superset w/10-14 hollow rocks

Metcon

Metcon (Time)

30 barbell back rack lunges 115/80

60 double unders

20 barbell back rack lunges 115/80

40 double unders

10 barbell back rack lunges 115/80

20 double unders

Friday

CrossFit Levo – WOD

Warm-up

Hamstring Mobility (No Measure)

Hamstring Mash

Hamstring Stretch

Burpee

Warm-up

Warm-up (No Measure)

2X

10 hamstring curls

10 WB OH squats

chest stretch

2 wall walks

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

10 banded pull aparts

chest stretch

3-5 strict toes to bar

Weightlifting

Bench Press (5X8 ascending weights)

*Superset w/4-12 plyo push-ups

Metcon

Metcon (Time)

30 calorie bike/row

60 double unders

30 toes to bar

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

Coaches choice

Gymnastics

Metcon (No Measure)

Goat work

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

3 strict handstand push-ups

6 DB snatch 50/35

Tuesday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

Warm-up

Warm-up (No Measure)

3X

10 hamstring curls

10 air planes

10 lateral lunges

5 strict knees to elbows

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats 135/95

1 rope climb after each round
*Mainsite 210212