Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 front rack KB march(1 Kb 10 Marches each side)

20 Hollow Rocks

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)

Metcon

Metcon (5 Rounds for time)

For time:

20/15 Cal bike

10 Box jumps 30/24

2 Rope climbs
*Rest 2 minutes after each round or as class allows.

Monday

CrossFit Levo – WOD

Floor Thruster from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

:40on/:20off

Flutter kicks

Wall walks

Tap crunches

Floor thrusters w/pushup

Rolling V-ups

Warm-up (No Measure)

2X

Tspine bridge/Tspine on foam roller

10 Glute ham raises

10 Squats with hip circle

-Then-

BB warm up with coach

Weightlifting

Clean+Hang clean+Front squat+Jerk (5X1+1+3+1@70%)

All squat
All squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 HSPU

12 KBS 70/53

15 Ab mat sit ups

Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

4 Rounds:

500m Row

15 Back squats 175/115

5 RMU
*No racks

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

:30 Lat stretch(against wall)

20 Hollow bicycle

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes