Monday

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

Power Snatch+Hang Power Snatch+OHS (5X3+1+1@60% of 1RM Power snatch)

Metcon

Metcon (Time)

4 Rounds:

12 Hang power snatch 95/65

30 Air squats

12 SDHP 95/65

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

:30 Lat stretch(against wall)

20 Hollow bicycle

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

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Wednesday

CrossFit Levo – WOD

snatch from Jared Vananne on Vimeo.

View Public Whiteboard

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)

Coaches choice

Weightlifting

Snatch (7X3)

Metcon

Pullup yourself together (AMRAP – Reps)

1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes

Tuesday

CrossFit Levo – WOD

Lat Stretch to OHS and Snatch from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2X

1 Arm hold on pullup bar (:10/:10)

10 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 (5X5 One set every 2 minutes)

Metcon

Metcon (Time)

4 Rounds:

15 KBS 70/53

15 K2E