Tag: row

Thursday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

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

Warm-up (No Measure)

3X

10 Single leg deadlift(no weight 5/5)

10 Hollow rock

10 Arch rock

10 Glute get ups(5/5)

10 Hamstring curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 4 Deadlift

2) 4 Weighted ring dip

Deadlift (6X4 Same weight across)

Metcon

Metcon (Time)

3 Rounds:

7 Manmakers 35/25

5 Strict L pullups

-Then-

1K Row

Wednesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 OH WB squats

20 Hollow bicycle(10/10)

Warm-up (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 (5X1+1+3@80%)

All are squat
SQUAT(Yes, squats)

Metcon

Metcon (Time)

2 Rounds:

30/21 Calorie row

25 Box jump overs 24/20

20 OHS 135/95

Tuesday

Posted on by ajdody in Uncategorized

Announcements

Thursday(10/22) We will only have 8am open gym.

Friday(10/23) Only the 5am class is canceled. Normal classes the rest of the day.

CrossFit Levo – WOD

row from Jared Vananne on Vimeo.

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Warm-up

Metcon (No Measure)

2X

:30 Lat stretch(against wall)

20 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 (7X3 E2MOM SQUAT)

Metcon

Metcon (AMRAP – Reps)

10 minute clock:

2k row

AMRAP Max devil press 50/35

2k Row (Time)

Max Effort 2k Row