CrossFit Lavon – CrossFit


Warm-up Snatch/Overhead squat (No Measure)


Spiderman crawl

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Hollow kips


**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell


Power Snatch (6 unbroken sets- 1 High hang+1 hang+1 power snatch)

Bar practice between rounds

Kipping, pull-ups, muscle-up.

Efficient kipping before pull-ups, efficient kipping pull-ups before butterfly, efficient kipping pull-ups before muscle up, if you want to progress quickly.


CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#


Metcon (No Measure)

50 Bar rollouts

Leave a Comment

Comment (required)

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Name (required)
Email (required)