Tag: thruster

Thursday

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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

Friday

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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

Monday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Floor Thruster from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

:40on/:20off

Flutter kicks

Wall walks

Tap crunches

Floor thrusters w/pushup

Rolling V-ups

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

Clean+Hang clean+Front squat+Jerk (5X1+1+3+1@70%)

All squat
All squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 HSPU

12 KBS 70/53

15 Ab mat sit ups

Friday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

V-ups on V-ups (No Measure)

3X

:10 Hollow rock hold

5-10 V-Ups

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 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Tuesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Wallball – Clean It Up from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Metcon (No Measure)

10 Back squat(BB)

10 Good mornings/Razor curls

5-8 Power C&J

2X

10 Back squat

10 Good mornings/Razor curls

5-8 Squat C&J

Weightlifting

Clean and Jerk (7X3 E2MOM )

Metcon

Metcon (Time)

For time:

150 Double Unders

60 Wallballs (20, 14lbs @ 10ft)

30 Chest to Bar

150 Double Unders
*12 Minute Time Cap