11/15/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions Monster walk 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Snatch […]

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11/14/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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 (6×3) 6 Pistols between rounds Metcon Metcon (AMRAP […]

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11/13/18

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 (6×2) 1 Minute plank between rounds Metcon Metcon (Time) 3 Rounds 15 Good Mornings(45/35) NO DROPPING BARS 12 […]

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11/12/18

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 10 Pushups Pipe Weightlifting Back Squat (6×8) 40 Second Hollow Hold between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]

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11/10/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – One working at a time 30 Sumo deadlift high pull(53/35) 30 Wallballs (20/14) 30 Dballs over the shoulder (Heavy)

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11/9/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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 Jerk (5-3-2-1-1-1) 6 Pistols between rounds Metcon Metcon (AMRAP […]

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11/8/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions Monster walk 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Snatch […]

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11/7/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Keep your pipe – Burgener Warmup as a group Weightlifting Clean (5-3-2-1-1-1) 5 Ring Dips between rounds Metcon Metcon (Time) 21-15-9 Power […]

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11/6/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions Monster walk 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Overhead […]

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11/5/18

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 (6×4) Bar Practice – Lever, Kipping, Pullup, Muscleup ***Get good at kipping! The better your kip, the better […]

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