CrossFit Levo – WOD
Metcon (4 Rounds for reps)
Teams of 2:
4 Rounds
5 Minutes
10 Muscle-Up
75 Wall Ball (20/14)
Max Cal Bike/Row
Rest 1 minute
Program Blog
Friday
CrossFit Levo – WOD
Warm-up
Jump rope solo (No Measure)
30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)
Warm-up (No Measure)
3X
1 Band to make you dance
10 Glute get ups(5/5)
3-5 Strict toes to bar
10 Hamstring curls
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Thursday
CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
10 Cal bike
Pigeon stretch
10 Bulgarian split squats(5/5)
Power abs 4 (No Measure)
3X
:30 of each back and forth
Hollow rock
Arch rock
-Then-
Rest 1 minute
-Then-
AMRAP 6:
6 Burpees
12 Reverse crunch w/twist(6/6)
18 Walking V-ups(9/9)
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 5 Power snatch
2) 5-10 Chest to bar pullups
Power Snatch (5X5)
Metcon
Metcon (Time)
For time:
100 OH walking lunges 45/25(plate)
75 Ab mat sit-ups
50 Wall ball shots 30/20
Wednesday
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)
2X
Tspine on foam roller/Tspine bridge
10 Razor curls
3 Inch worms
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 5 Power cleans
2) 6-10 Burpees
Power Clean (5X5)
Metcon
The Dusty Eric (Time)
4 Rounds:
10 Deadlift 225/155
21 Wallballs 20/14
10 T2B
25 DB snatch 50/35
Tuesday
CrossFit Levo – WOD
Warm-up
Bands that make you dance (No Measure)
3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right
Warm-up (No Measure)
2X
1-3 Skin the cats
10 Windmills(5/5)
10 Lateral lunges
Weightlifting
Overhead Squat (7X3 ascending weights )
Metcon
Metcon (Time)
For time:
3-6-9-12-15-18-21
DB front squat 50/35
*30 Double unders after each set
*Two Dumbbells
Levo Update Show – Episode 27
Well Done People!
It was a grind, but here we are on the other side of some chaos.
Here are the update show highlights:
- Thank You for the Great Week and Suggestions
- DTTO Challenge Ends with Retest Week
- Open Intramurals
- Theme Nights
- Creativity Points
- Captains – Flex Athletes Designated by Thursday-Friday-ish
- We will allow you to get the WOD in… but try ASAP!
- Thank You for your Grace
- Programming – Thursday Active Rest/Lower Intensity
Well done, Good luck, and #keepmoving
Monday
CrossFit Levo – WOD
Warm-up
Hello shoulders (No Measure)
4 Rounds :15 Each
Mountain climbers
Beast hold
Burpees
Squats
Warm-up (No Measure)
2X :40/:20 of
Alternating mountian climbers
Rolling v-ups
Tap crunchs
Supermans
Windshield wipers
Metcon
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
