Program Blog

Levo Update Show – Episode 39

Consistency, Newbies, and Jaree Brhino

Welcome back my friends,

Today is a new day and tomorrow is the beginning of a great new week. Weekly Videos are up and these are the highlights from the Levo Update Show… enjoy!

  1. Shout-outs go to JaLynne and Julie
  2. Coaches Meeting on Consistency
  3. Jaree Brhino Show
  4. Sneak Peak to the Week

Good Luck and #keepmoving

Dr.J

Monday

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)

2X

8 Muscle snatch

8 Snatch balance

8 Tall snatch

Weightlifting

Power Snatch (7X3 Ascending weights)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

250-m row

20 GHD sit-ups
*CrossFit.com

Sunday

CrossFit Levo – WOD

Metcon

Metcon (Time)

4 Rounds For Time:

15 CTB Pull-ups

12 Power Snatch 115/80

9 HSPU

6 BMU

3 Bear Complex 115/80
* Bear Complex: power clean, front squat, push press, back squat, push press

Saturday Morning Sweat Sesh

CrossFit Levo – WOD

Metcon (Time)

Teams of 2 or 3:

For Time

150 Air Squats

80 Sit-ups

60 Burpee

60 Cal row/bike

50 KB swings 70/53

40 Burpees

Accumulate 2 min HS Hold

40 Burpees

50 KB swings 70/53

60 Cal row/bike

60 Burpees

80 Sit-ups

150 Air Squats
Inspired by Invictus

Friday

CrossFit Levo – WOD

Warm-up

Jump rope solo (No Measure)

30 Single unders forwards

30 Single unders backwards

30 High knees(Single unders with High knees)

15 Single unders left foot

15 Single unders right foot

30 Double unders(15 Attempts)

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

Metcon (3 Rounds for reps)

Rounds of:

3 minutes of Turkish get-ups 35/25

2 minutes of double-unders

1 minute of rest
*CrossFit.com

The Jaree Brhino Show

January Commitment to Achievement

Will you Commit?

Audio Version

Brian and Jared discuss a ton of topics relative to commitment. From attendance, to accessory, to Xtra-curricular, to intensity, so many things need our attention to achieve commitment.

Enjoy the show and get back at us with comments or future requests.

Good Luck and #keepmoving

Brosephs