7/30/19

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 (5-3-2-1-1-1) 5 ring dips between rounds Metcon Metcon (Time) 3 Rounds 10 Power clean(115/85) 15 Box jumps(24/20) 20 […]

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7/29/19

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 Double-Unders (3 Minutes of practice) Weightlifting Back Squat (6×8) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Backsquat(95/65) […]

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7/27/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 partner run 400m while the other completes the AMRAP below 5 Weighted burpee box step overs(35/20s)(24/20) 10 Dumbbell snatch(35/20) 15 Double unders

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7/26/19

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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7/25/19

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 Jerk (5-3-2-1-1-1) Strict Handstand Pushup Practice between rounds Metcon Metcon (Time) 3 […]

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7/24/19

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 (6×4) Metcon Metcon (Time) 50 Kettlebell swings(53/35) 40 Burpees 30 Deadlift(185/125) Core Metcon (No Measure) 5 Rounds 10 […]

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7/23/19

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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7/22/19

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 Double-Unders (3 Minutes Practice) Weightlifting Front Squat (6×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Run 600M 10 […]

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7/20/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – 1 Working at a time Row 1000m 20 One arm Russian kettlebell swing(53/35) 30 Box step-ups(24/20)(53/35) 20 Toes to bar Bike 2000m

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7/19/19

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 (6×2) Strict Handstand Pushup Practice between rounds Metcon Metcon (Time) 3 Rounds 10 Dumbell front squat(35/20s) 10 […]

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