Friday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Snatch+Hang snatch+OHS (5X1+1+3@85% Across)

All are squat
Just incase you didn’t know…. SQUAT

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Monday

CrossFit Levo – WOD

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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