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

Tuesday

CrossFit Levo – WOD

rope climb from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

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 (7X3 E2MOM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 T2B

5 Hang power clean 155/105

1 Rope climb