Program Blog

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Lateral lunges

5 Strict K2E

Power abs 2 (No Measure)

AMRAP 9:

10 Burpees

10 V-ups

10 Plank outs

10 Reach through(10/10)

10 Seated leg lifts

Metcon

Metcon (Time)

5 Rounds:

100m Dball run 100/70

4 Rope climbs

Tuesday

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)

2X

:30 Chest opener

10 Glute get ups(5/5)

10 Razor curls

-Then-

BB warm up with coach

Weightlifting

Power Snatch (Heavy single for the day)

Metcon

Metcon (Time)

For time:

50 Double unders

10 Squat snatches 95/65

50 Double unders

8 Squat snatches 115/80

50 Double unders

6 Squat snatches 135/95

50 Double unders

4 Squat snatches 155/105

50 Double unders

2 Squat snatches 185/125

Monday

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)

3X

2 Skin the cats

10 Air planes(5/5)

10 Pistols off box(Wooden)

Weightlifting

Paused Front Squat (7X3)

Metcon

Metcon (Time)

For time:

21 Front squats 135/95

21 KBS 70/53

400m Run

15 Front squats 135/95

15 KBS 70/53

400m Run

9 Front squats 135/95

9 KBS 70/53

400m Run

Levo Update Show

Episode 5

:11 New Rig is Operational / :23 Olympic Platform Transition / :43 HYDRATION!!! / 1:49 Electrolytes and Urine Color / 2:32 Volumate the Cells / 2:40 Meet a Member (Stephen) / 4:19 Open to Suggestions / 4:35 Shout-Outs (Frank – 4:40 and Jodi – 5:25) / 6:46 Weekly Programming with Antoinette (Monday Skin the Cat – 7:30; Tuesday Squat Snatch – 8:18 ; Wednesday Strict Knee to Elbow – 9:06 ; Thursday Reverse Lunge – 9:28 ; Friday D-Ball Burpee – 10:02)

Good Luck & #keepmoving

Sunday

CrossFit Levo – WOD

Metcon

Metcon (Time)

For Time:

10 Burpees

25 Pushups

10 Burpees

25 Pushups

50 Lunges

10 Burpee

25 Pushups

50 Lunge

100 Sit-ups

10 Burpees

25 Pushups

50 Lunge

100 Sit-ups

150 Air Squat

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10/7 Cal bike

10 Lateral lunges

10 Pushups

Warm-up (No Measure)

3X

2 Skin the cats

10 Air planes(5/5)

10 Pistols off box(Wooden)

Weightlifting

Paused Front Squat (7X3 )

Metcon

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#