Program Blog

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

6 Tspine bridge

Pigeon stretch

Runners stretch

Warm-up (No Measure)

2X :30/:10

Squish bugs

Crossbody mountain

Plank ups

Arch hold

Hollow hold

Metcon

Nasty girls love DT (Time)

3 Rounds:

50 Air squats

7 RMU

12 Deadlifts 185/125

9 Hang power cleans 185/125

6 Push jerks 185/125

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

15 Hollow rocks

15 Arch rocks

Runners stretch

Warm-up (No Measure)

3X

10 Lateral lunge

10 Windmills(5/5)

Tspine on foam roller

Weightlifting

Overhead Squat (7X3 Ascending weight)

Metcon

Metcon (Time)

7 Rounds:

7 Front squats 135/95

14 V-ups

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

4 Worlds greatest

3-5 Strict toes to bar

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 snatch

2) 5-10 Chest to bar pull-ups

Power Snatch (5X5)

Metcon

Metcon (Time)

21-15-9

Handstand push-ups

Toes to bar

Tuesday

CrossFit Levo – WOD

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Warm-up

Warm-up (No Measure)

2X

10 Hollow rocks

10 Arch rocks

10 Razor curls

10 OH wall ball squats

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict pull-ups

Shoulder press 95/65

Box jumps 24/20

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

3 Stink bugs

Pigeon stretch

Warm-up (No Measure)

3X

3 Skin the cats/6 Tspine bridge

:20 HS hold

10 Good mornings

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 5 Power cleans

2) 5-10 Burpees

Power Clean (5X5)

Metcon

Metcon (Time)

1K Row

50 Pistols

30 Burpees
*4/4/2018