Team CrossFit


Main – CrossFit LV-2

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1: Metcon (AMRAP – Reps)

“Batman and Robin” (26 Minute AMRAP)

In teams of 2:

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Crossfit LV-2


Main – CrossFit LV-2

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Warm-up

Empty Bar x 10

75/65 x 6

115/75 x 6

leg complex x 2 w/ stretches

Weightlifting

2: Front Squat (4×4 @ 90%)

Day 12 of squat cycle, 30 min time cap

Metcon

3: Metcon (Time)

“Smacks”

AMRAP 8

5 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

5 Front Squats (135/95)

5 Push Jerks (135/95)
Scaled: 95/65

Novice: 65/55

Crossfit LV-3


Main – CrossFit LV-3

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Warm-up

Empty Bar x 10

75/65 x 6

115/75 x 6

leg complex x 2 w/ stretches

Weightlifting

2: Front Squat (4×4 @ 90%)

Day 12 of squat cycle, 30 min time cap

Barbell Conditioning

100 Thrusters, 75/55

1000m Row

3: Metcon (Time)

“Smacks”

AMRAP 8

5 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

5 Front Squats (135/95)

5 Push Jerks (135/95)
Scaled: 95/65

Novice: 65/55

Bodywod


Main – BodyWod

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Skill

Thruster work w/ and w/o bar

1: Metcon (Time)

100 SB Thrusters

1000m Row

Mobility

Roll Out

Crossfit LV-2


Main – CrossFit LV-2

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Conditioning

OTM x 10

odd- 10 pushups

even- 5 strict pull-ups

Conditioning

OTM x 10

odd- 20 double unders

even-10 wall balls

Conditioning

OTM x 10

odd- 10 burpees

even- 10 box jumps

Conditioning

OTM x 10

odd-10 toe 2 bars

even-20 hollow rocks

Crossfit LV-3


Main – CrossFit LV-3

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Make Up Day

Bodywod

Main – BodyWod

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Skill

Thruster work w/ and w/o bar

1: Metcon (Time)

100 SB Thrusters

1000m Row

Mobility

Roll Out

Crossfit LV-3


Main – CrossFit LV-3

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Warm-up

Front squat empty bar x 10

FS- (95/65) x 5

FS- (115/75) x 3

Directly into leg complex x 25

and 5 min shoulder mobility

Weightlifting

1: Front Squat (6×2 at 80%)

Conditioning

OTM x 10

odd- 6-8 alternating pistols

even-5-10 buttlerflys

Conditioning

OTM x 10

odd- 10 burpees

even- 10 box jumps

Conditioning

OTM x 10

odd-10 toe 2 bars

even-20 hollow rocks

Bodywod


Main – BodyWod

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Speed Work

30 burpees for time

1: Metcon (Time)

Barbell 4 Boobs

3 rounds of:

400 meter run

21 SB Swings

12 Pullups

Directly into

Grace:

30 Clean and Jerks

Mobility

Full stretch program

Crossfit LV-2

Main – CrossFit LV-2

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Warm-up

Empty Bar x 10

75/65 x 6

115/75 x 6

leg complex x 2 w/ stretches

Weightlifting

2: Front Squat (6 x 2 at 80%)

Skill

KIpping Ring Dips

2: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
15 min cap,