Tag: transition

Thursday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Bar Muscle Up – Tight in Transition from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

AMRAP 9:

10 Burpees

10 V-ups

10 Plank outs

10 Reach through(10/10)

10 Seated leg lifts

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@70% )

All are squat
ALL SQUAT

Metcon

Metcon (AMRAP – Rounds and Reps)

9 AMRAP:

5 Dball clean 150/100

3 BMU

Tuesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

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 (10X1 Every :90 on the :90)

Metcon

Metcon (Time)

7 rounds for time of:

10 burpees

20 sit-ups

Thursday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Beast Crawl Understand and Transition from Jared Vananne on Vimeo.

View Public Whiteboard

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 10:

1) 7 Bench press

2) 6-10 Weighted step overs

Bench Press (5X7)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

30 DB hang clean & jerk(single arm) 50/35

20 Sit-ups

10 Push-ups
*Rx+ GHDSU, Ring dips