Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Bear hug squats

10 Rolling V-ups

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@65% of 1rm(power snatch))

Metcon

Metcon (Time)

3 Rounds for time of:

15 Power snatches 95/65

15 Thrusters

Friday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2X

12 Windmills

10 Glute ham raises

Metcon (No Measure)

3X

1 Band to make you dance

10 single leg deadlift(5/5)

10 one arm seated press(5/5)

2 Skin the cats

Weightlifting

Clean and Jerk (7X3 E2MOM SQUAT)

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.