1/31/19

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 (6×2) :40 second hollow hold between rounds Metcon Metcon (AMRAP – […]

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1/30/19

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 10 Overhead Squats with barbell 10 Squat jumps with barbell **Snatch Day** – Burgener Warmup with barbell Weightlifting High-Hang […]

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1/29/19

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) 6 pistols or pistol practice between rounds Metcon Metcon (Time) 3 Rounds 15 Sumo deadlift high pull(95/65) […]

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1/28/19

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 Front Squat (6×3) Strict handstand pushup practice between rounds 5 strict HSPU off box. No Kipping. Metcon Metcon (Time) […]

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1/26/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 – one person working at a time. On a 25 Minute Clock: Row 2000m Then AMRAP below 30 Box step-ups (24/20)(53/35) 30 Hand release push-ups 30 Wallballs(20/14)

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1/25/19

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 Burgener Warmup Weightlifting Clean (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 10 Power clean(95/65) 25 Double unders 10 Front rack lunges(95/65) Core Metcon […]

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1/24/19

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 10 Overhead Squats with barbell 10 Squat jumps with barbell **Snatch Day** – Burgener Warmup with barbell Weightlifting Snatch […]

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1/23/19

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 (6×2) Metcon Metcon (Time) 3 Rounds 10 Deadlift(185/125) 10 Burpees Core Metcon (No Measure) 3 x 15 GHD […]

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1/22/19

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) Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) […]

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1/21/19

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 (5×5) Metcon Metcon (Time) 30 Abmat Situps(RX+GHD) 30 Alternating Dumbell snatch (35/20) 30 Abmat Situps(RX+GHD) 30 Devil […]

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