Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Bear hug squats

10 Rolling V-ups

Warm-up (No Measure)

2X

:30 Chest opener

10 Glute get ups(5/5)

10 Razor curls

-Then-

BB warm up with coach

Weightlifting

Power Snatch+Hang Power Snatch+OHS (5X3+1+1@65% of 1rm(power snatch))

Metcon

Metcon (Time)

3 Rounds for time of:

15 Power snatches 95/65

15 Thrusters

Wednesday

CrossFit Levo – WOD

Warm-up

Jump rope solo (No Measure)

30 Single unders forwards

30 Single unders backwards

30 High knees(Single unders with High knees)

15 Single unders left foot

15 Single unders right foot

30 Double unders(15 Attempts)

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Metcon

Hummingbird (AMRAP – Rounds and Reps)

AMRAP 20:

30 DU

10 Dball 150/100

30 DU

10 Pushups

30 DU

10 T2B

30 DU

10 Cal bike/row

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

Tspine bridge/Tspine on foam roller

10 Glute ham raises

10 Squats with hip circle

-Then-

BB warm up with coach

Weightlifting

Power Clean+Hang Power Clean+Front Squat+Jerk (5X1+1+1+3@65% of 1RM power C&J)

Metcon

Metcon (Time)

2 Rounds:

9 Power cleans 155/105

12 Strict HSPU

9 Front squats 155/105

12 Strict pullups

Thursday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Power abs 2 (No Measure)

AMRAP 9:

10 Burpees

10 V-ups

10 Plank outs

10 Reach through(10/10)

10 Seated leg lifts

Warm-up (No Measure)

2X

10 Glute ham raises

:30 Chest opener

10 Bulgarian split squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Box jumps 24/20

10’ HS walk

40 DU

10’ HS walk

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Bear hug dball squats

12 Single leg deadlift(6/6)

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 4 Deadlift

2) 4 Weighted ring dip

Deadlift (6X4 Same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Burpees

10 KBS 70/53

20 Lunges