5/10/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Snatch/Overhead squat (No Measure)

400m

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

Pipe

**Only Snatch Day Below**

10 Overhead Squats with barbell

10 Squat jumps with barbell

Burgener Warmup with barbell

Weightlifting

Snatch (6 sets – 1 Snatch + 1 Overhead squat(unbroken))

6 is a general suggestion. You can do more if you would like.

Rope climb practice between rounds

Metcon

Metcon (Time)

10 Down to 1

Power snatch(95/65)

10 Abmat situps after each round(RX+GHD)

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

10 Vups

Plank Challenge (AMRAP – Reps)

Sundays off.

Week 1: 4 1 minute plank

Week 2: 4 1:15 plank

Week 3: 4 1:30 plank

Week 4: 4 1:45 plank

Week 5: 4 2 minute plank