Tag: front squat

Friday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Thruster – Smooth Combo 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

Warm-up (No Measure)

Coaches choice

Gymnastics

Pullup yourself together (AMRAP – Reps)

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

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Monday

Posted on by ajdody in Uncategorized

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

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 (5X(1+1+3+1)@65%)

All squat

Metcon

Metcon (Time)

For time:

15 bar over burpees

5 clean and jerks 225/155

12 bar over burpees

4 clean and jerks

9 bar over burpees

3 clean and jerks

Friday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

V-ups on V-ups (No Measure)

3X

:10 Hollow rock hold

5-10 V-Ups

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 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Thursday

Posted on by ajdody in Uncategorized

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

Monday

Posted on by ajdody in Uncategorized

Announcements

Thursday(10/22) We will only have 8am open gym.

Friday(10/23) Only the 5am class is canceled. Normal classes the rest of the day.

CrossFit Levo – WOD

Squat Clean from Jared Vananne on Vimeo.

 

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Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Metcon (No Measure)

4X

:15 of each

Pushups

Beast crawl

Air squats

Jumping jacks

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Bench press

2) 4-6(each leg) Weighted Bulgarian split squats

Bench Press (6X5)

Metcon

Linchpin test 2 (Time)

3 Rounds:

5 Ring muscle ups

10 Squat cleans 135/95

20 Box jumps 24/20