Tag: dball

Monday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

200m row

10 med ball cleans

10 Pushups

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Metcon

*Rest 5 minutes between AMRAP’S.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

50 WB 20/14

-Then-

12 Deadlifts 185/135

12 Lateral burpees
*RX+ 225/155

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

35 WB 20/14

-Then-

9 Deadlifts 225/155

9 Lateral burpees
*RX+ 275/185

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

20 WB 20/14

-Then-

6 Deadlifts 275/185

6 Lateral burpees
*RX+ 315/205

Wednesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Demo Ball Bear Hug Squats from Jared Vananne on Vimeo.

 

Warm-up

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Warm-up (No Measure)

3X

5 Bear hug Dball squats

10 Glute ham raises

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Deadlift

2) 6 Weighted ring dip

Deadlift (5X6 Same weight across)

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.