5/18/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Lunges 10 Strict Pullups 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 (3×5 @ 65%, 3×5 @ 70%) Metcon Metcon (Time) 7 Rounds 7 […]

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5/17/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Slow Wall squats 10 Pushups Pipe Weightlifting Front Squat (6×2) Metcon Metcon (Time) 3 Rounds 15 Wallballs(20/14) Run 400m Cash Out Metcon (No Measure) […]

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5/16/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Superman 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (1×3 @ 85%, 5×1 @ 90%) Metcon Metcon (AMRAP – Rounds) EMOM 12 5 Deadlift(225/160) 5 Toes to bar **Both […]

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5/15/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg Pipe 10 Jumping air squats 10 Overhead squats with pipe Weightlifting Hang Snatch (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 10 Hang Power Snatch(95/65) 15 […]

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5/14/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Slow Wall squats 10 Pushups Pipe Weightlifting Back Squat (1×3 @ 85%, 5×1 @ 90%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 […]

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5/12/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – Split as needed 50 Double unders 40 Abmat situps(RX+GHD) 30 calorie Row 20 Box step overs(53/35) 10 One arm russian KB Swings(53/35)

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5/11/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Lunges 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups 3 Wall walks Pipe Weightlifting Overhead Squat (6×2) Metcon Metcon (Time) Time 1 Dumbell – No dropping the dumbells! 10 Pullups(RX+Strict) 40 Overhead Lunges(35/20) 10 […]

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5/10/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats Pipe 10 Kettlebell Swings 10 Goblet squats Weightlifting High-Hang Clean (5-3-2-1-1-1) Metcon Metcon (AMRAP – Reps) 4 Rounds On a 4:00 clock, Run 400m, then perform 5 power cleans, then with remaining time perform wallballs. […]

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5/9/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Walking reverse lunges 10 Superman 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (2×3 @ 80%, 2×3 @ 85%) Metcon Metcon (Time) 10 Down to 1 Deadlift(185/125) Box jump(24/20) Cash Out Metcon (No […]

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5/8/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m 10 Lunges 10 Strict Pullups 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) Handstand practice between reps. Handstand hold, wall walk, handstand walking, shoulder taps […]

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