Program Blog

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Lateral lunges

10 Push-ups

Warm-up (No Measure)

2X

1-3 Skin the cats

10 Hollow rocks

10 Arch rocks

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Bench press

2) 50′ Bear hug dball carry

Bench Press (6X5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

2 Handstand push-ups

2 Burpees

2 Goblet lunges 53/35
*Ascending reps 2,4,6,8,…….

Tuesday

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

8 Alternating T2B

10 Glute ham raises

10 Glute get ups (5/5)

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Deadlift

2) 3-5 Srtict T2B

Deadlift (6X5)

Metcon

*Rest 1 minute between Tabata’s

Metcon (1 Rounds for reps)

Tabata dumbbell hang squat clean 35/25
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Metcon (1 Rounds for reps)

Tabata toes-to-bar
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Metcon (1 Rounds for reps)

Tabata dumbbell hang squat clean 35/25
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Calorie bike

Pigeon stretch

Frogger stretch

Warm-up (No Measure)

2X

10 Windmills (5/5)

10 Pistols off box (5/5)

10 Hamstring curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 OHS

2) 8-10 Pistols

Overhead Squat (6X5)

Metcon

Skittles (Time)

For time:

30 Cal Bike

30 C2B

30 Box jumps 24/20

30 Back squats 135/95

Sunday

CrossFit Levo – WOD

Metcon

Metcon (Time)

For Time:

Row 500m

10 BMU

1 Round Macho Man

20 Pushups

1 Round Macho Man

30 KBS 53/35

1 Round Macho Man

40 DU’s

1 Round Macho Man

50 Air Squat

1 Round Macho Man

Row 500m
*1 Round Of Mach Man:

3 Power Clean

3 Front Squats

3 Push Jerk Barbells 185/135

Friday

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

10 Windmills (5/5)

10 Pistols off box (5/5)

10 Hamstring curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 OHS

2) 8-10 Pistols

Overhead Squat (6X5)

Metcon

Metcon (Time)

21-18-15-12-9

Kettlebell swings 53/35

Thrusters 75/55
*Rx+ 70/53

95/65