1/3/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman crawl

10 Strict pullups

Walking quad stretch

10 Slow wall squats

Knee up and outside

Samson stretch

Pipe

2 Rounds

10 Goblet squats

10 KB swings

2×30 second front rack hold

Weightlifting

Clean

5-3-2-1-1-1

1 Minute plank between each round

Metcon

Metcon (Time)

4 Rounds

10 Power clean(115/85)(RX+155/105)

10 Hand release Push-ups

Push-up Challenge (AMRAP – Reps)

January Push-up Challenge

Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups.

Sundays – Rest

Week 1 – 50 a day

Week 2 – 60 a day

Week 3 – 70 a day

Week 4 – 80 a day.

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions

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