Tag: ohs

Wednesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 front rack KB march(1 Kb 10 Marches each side)

20 Hollow Rocks

Warm-up (No Measure)

4X

10 Glute get ups

10 Lateral lunges

10 Windmills(5/5)

10 Razor culrs

Metcon

Metcon (Time)

For time:

50 KBS 53/35

40 Goblet squat

30 1 Arm(R) OH lunge

20 1 Arm OHS(10R/10L)

30 1Arm(L) OH Lunge

40 Goblet squat

50 KBS
*Use one KB

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

10 Glute get ups(5/5)

10 Razor curls

-Then-

PVC warm up with coach

Weightlifting

Snatch+Hang snatch+OHS (5X1+1+3@60% of 1RM)

All are squat

Metcon

Metcon (Time)

18-15-12-9-6-3:

Thrusters 75/55

Power snatches 75/55

Toes-to-Bars

Wednesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

snatch from Jared Vananne on Vimeo.

View Public Whiteboard

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

Weightlifting

Snatch (7X3)

Metcon

Pullup yourself together (AMRAP – Reps)

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

Tuesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Lat Stretch to OHS and Snatch from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2X

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

10 Hollow bicycle

Metcon (No Measure)

10 OHS(PVC)

10 Good mornings/Razor curls

5-8 Power snatches(PVC)

2X

10 OHS(BB)

10 Good mornings/Razor curls

5-8 Squat snacthes(PVC/BB)

Weightlifting

Snatch (5X5 One set every 2 minutes)

Metcon

Metcon (Time)

4 Rounds:

15 KBS 70/53

15 K2E