Tag: progression

Wednesday

Posted on by ajdody in Uncategorized

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

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Candlestick to SitUp from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

Mobility time with coach

Power abs 3 (No Measure)

Complete 3 rounds of each movement before moving on to the next.

:30on/:15off

Rotating Planks

Sit-up slides

Crossbody mountian climbers

Candlestick to sit-up

Metcon

Metcon (Time)

For time:

60 GHDSU

50 WB 30/20

40 T2B

30 Box jumps 24/20

20 Hang power clean 115/80

10 Hang power snatch 115/80

Thursday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

Mobility time with coach

Warm-up (No Measure)

AMRAP 9:

10 Burpees

10 V-ups

10 Plank outs

10 Reach through(10/10)

10 Seated leg lifts

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Deadlift

2) 6 Weighted ring dip

Deadlift (5X6(Same weight across) Heavier then last week)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

2,4,6,8…

T2B

Dball squat 100/70

Monday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

bsl from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2X

:30 Lat stretch(against wall)

20 Hollow bicycle

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

50/35 Cal row or Bike

20 Pullups

40 Back squats 115/80

20 Pullups

30 Front squats 115/80

20 Pullups

20 OHS 115/80