Tag: hips

Monday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Back Squat from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Lateral lunges

2 Skin the cats

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

Rest 1 minute

-Then-

AMRAP 6:

6 Burpees

12 Reverse crunch w/twist(6/6)

18 Walking V-ups(9/9)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Back squats 135/95

6 Bar over burpees

3 RMU
*Retest 9/7(BMU)

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

Metcon (No Measure)

3X

1 Band to make you dance

10 single leg deadlift(5/5)

10 one arm seated press(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 14:

1) 3 Deadlift

2) Pick a goat

Deadlift (7X3)

Metcon

Metcon (Time)

12-9-6-3

Devil press 50/35

C2B

Friday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Rowing – Make It Easy from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Metcon (No Measure)

100m row(just arms)

10 Glute get ups(5/5)

10 Front squats(empty BB)

10 Push press

100m row(arms+hips)

10 Stars/scorpions

10 Thrusters(empty BB)

100m row(1/2 slide)

200m row

10 Deadbugs 10 Alive bugs

10 Thrusters(metcon weight)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#