5/24/19

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe 2 x :30 squat hold with barbell Weightlifting Back Squat (6×3) Strict Handstand Pushup Practice between rounds 5 strict HSPU. […]

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5/23/19

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 […]

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5/22/19

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Hollow kips 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (6×3) 5 ring dips between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Deadlift(185/125) 10 […]

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5/21/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Jumping air squats 3 Wall walks Pipe Weightlifting Shoulder Press (6×5) 6 pistols between rounds Metcon Metcon (Time) 3 Rounds 10 […]

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5/20/19

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 […]

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5/18/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – Split reps as needed 2000m Ski then AMRAP 4 Rope climbs 20 Box jump overs (24/20) **Box facing** 40 Abmat situps(RX+GHD)

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5/17/19

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch Monster walk 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe 2 x :30 squat hold with barbell Weightlifting Front Squat (6×4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 […]

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5/16/19

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Jumping air squats 3 Wall walks Pipe Weightlifting Push Press (6×2) 6 pistols between rounds Metcon Metcon (Time) 3 Rounds 10 […]

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5/15/19

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Hollow kips 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (6×3) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. Metcon 2k Row (Time) […]

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5/14/19

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting Clean and Jerk (5-3-2-1-1-1) Rope climb practice Metcon Metcon (Time) 3 Rounds 10 Clean and Jerk(115/85) 10 Pull-ups(RX+BMU) Core […]

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