Tag: pullup

Tuesday

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

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

Friday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Metcon (No Measure)

2X

:30 Chest opener

10 Glute get ups(5/5)

10 Razor curls

-Then-

BB warm up with coach

Weightlifting

Snatch+Hang snatch+OHS (5X(1+1+3)@65%)

All are squat

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Thursday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Find Your Lats, Grow Some Wings from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Metcon (No Measure)

3X

1 Band to make you dance

10 sinlge leg deadlift(5/5)

10 one arm seated press(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 7 Deadlift

2) Pick a goat

Deadlift (5X7)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups