Thursday

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Warm-up (No Measure)

3X

10 Single leg deadlift(no weight 5/5)

10 Hollow rock

10 Arch rock

10 Glute get ups(5/5)

10 Hamstring curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 4 Deadlift

2) 4 Weighted ring dip

Deadlift (6X4 Same weight across)

Metcon

Metcon (Time)

3 Rounds:

7 Manmakers 35/25

5 Strict L pullups

-Then-

1K Row

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

1 Arm hold on pullup bar (:10/:10)

Runners stretch (:30/:30)

Warm-up (No Measure)

Coaches choice

Gymnastics

Pullup yourself together (AMRAP – Reps)

1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes

Metcon

Metcon (Time)

2 Rounds:

40 DU

20 One arm(L) DB HC&J 50/35

40 DU

20 One arm(R) DB HC&J 50/35

40 DU

20 Burpees

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

Thursday

CrossFit Levo – WOD

Dumbbell Front Squat from Jared Vananne on Vimeo.

 

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Metcon (No Measure)

10 Back squat(BB)

10 Good mornings/Razor curls

5-8 Power C&J

2X

10 Back squat

10 Good mornings/Razor curls

5-8 Squat C&J

Weightlifting

Clean and Jerk (10X1 EMOM)

Metcon

Metcon (Time)

30-20-10

DB push press 50/35

DB front squat 50/35

Ab Mat sit-ups
RX+ GHDSU