12/7/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 working at a time 500m SkiErg 40 Dumbell snatch(35/25) 30 Overhead Lunges(35/25) 20 Pushups

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12/6/19

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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12/5/19

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 (6×5) Handstand Pushup Practice between rounds Metcon (AMRAP – Rounds and Reps) AMRAP 15 Teams of 2 – […]

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12/4/19

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) Metcon Metcon (Time) 10 down to 1 Clean and jerk(95/65) Pullups Core Metcon (No Measure) […]

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12/3/19

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 Weightlifting Back Squat (6×3(3 second pause)) Muscle up transition practice between Rounds Metcon Unbroken Wallball Test (Time) 12 Minute Time […]

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12/2/19

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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11/30/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – 1 working at a time – split reps as needed Start at 2 reps, add 2 each round Kettlebell swings(53/35) Box jumps (24/20) Kettlebell Lunges(53/35)

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11/29/19

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) 40 second hollow hold between rounds Metcon Metcon (Time) 3 Rounds 10 Alternating dumbell thrusters(35/25) 10 Toes […]

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11/28/19

CrossFit Lavon – CrossFit Happy Thanksgiving!!! Metcon (Time) Teams of 2 – split reps as needed 100 Calorie Bike 100 Pull-ups 100 Calorie Row 100 Push-ups 100 SkiErg 100 Sit-ups 100 Calorie Row 100 Air Squats 100 Calorie Bike

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11/27/19

CrossFit Lavon – CrossFit ***Reminder NO 7pm class tonight*** 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 (5-3-2-1-1-1) Metcon Metcon (AMRAP – Reps) AMRAP 10 Start at 1 squat clean(95/65), […]

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