Thursday

CrossFit Levo – WOD

Warm-up

Hello shoulders (No Measure)

4 Rounds :15 Each

Mountain climbers

Beast hold

Burpees

Squats

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@60%(1RM Power C&J))

Metcon

Metcon (Time)

For time:

2 Mile bike

2K row

Tuesday

CrossFit Levo – WOD

Warm-up

Bands that make you dance (No Measure)

3X

10 Squats with hip circle

10 Side steps to the left

10 Side steps to the right

Warm-up (No Measure)

3X

10 Kipping swings

10 Lateral lunges

10 Glute get ups(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Back squat

2) 6 Strict/weighted pullup

Back Squat (5X6 Same weight across(all 5 sets))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Front squats 155/105

7 C2B

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

200m row

10 med ball cleans

10 Pushups

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Metcon

*Rest 5 minutes between AMRAP’S.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

50 WB 20/14

-Then-

12 Deadlifts 185/135

12 Lateral burpees
*RX+ 225/155

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

35 WB 20/14

-Then-

9 Deadlifts 225/155

9 Lateral burpees
*RX+ 275/185

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

20 WB 20/14

-Then-

6 Deadlifts 275/185

6 Lateral burpees
*RX+ 315/205

Monday

CrossFit Levo – WOD

Back Squat from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Lateral lunges

2 Skin the cats

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

Rest 1 minute

-Then-

AMRAP 6:

6 Burpees

12 Reverse crunch w/twist(6/6)

18 Walking V-ups(9/9)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Back squats 135/95

6 Bar over burpees

3 RMU
*Retest 9/7(BMU)

Friday

CrossFit Levo – WOD

Thruster – Smooth Combo from Jared Vananne on Vimeo.

 

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

Gymnastics

Pullup yourself together (AMRAP – Reps)

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

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Tuesday

CrossFit Levo – WOD

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Warm-up (No Measure)

Movement Review

Metcon

Pick one

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Chad Wilkinson (Time)

For Time:

1,000 Step ups to 20′ box

*Wear 45/30-pound backpack