8/4/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Run Spiderman Crawl Walking Quad stretch Knee up and outside Samson Stretch Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 – Teams of 2, one person working at a time 10 Calorie bike 20 Burpees 30 KB Lunges(53/35) 100 Single unders

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8/3/18

CrossFit Lavon – CrossFit Warm-up Warm-up Backsquat (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 (6×3) Metcon 7/7/17 (AMRAP – Rounds and Reps) AMRAP 17 7 Front squat(115/85) 7 […]

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8/2/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (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 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Hang […]

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8/1/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (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 5-3-2-1-1-1 5 Ring dips between rounds Metcon Metcon (Time) 3 Rounds 20 Deadlift(155/105) 15 Toes to bar 10 Calorie […]

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7/31/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (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 Press (6×3) 6 Pistols between rounds Metcon Metcon (Time) 20 Minute Time […]

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7/30/18

CrossFit Lavon – CrossFit Warm-up Warm-up Backsquat (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 (6×3(Tempo – 3 Second down, fast Up)) ONE ONE THOUSAND, TWO ONE THOUSAND, THREE […]

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7/28/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) ** Job back around after each group** Spiderman Crawl Walking Quad Stretch Knee Up and Outside Alternating Toe Touch Crab Walk Bear Crawl High Knees Butt Kicks Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 – Teams of 2, Run together, split the remaining reps […]

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7/27/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (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 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Overhead […]

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7/26/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Keep your pipe – Burgener Warmup as a group Weightlifting High-Hang Clean (6×2) Metcon Metcon (Time) 3 Rounds 5 Hang power clean(115/85) 10 Pull-ups 15 Calorie Assault […]

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7/25/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (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 (6×2) 6 Pistols between rounds Metcon Metcon (Time) 21-15-9-6-3 Deadlift(185/130) Wallballs(20/14) Cash Out Metcon (No Measure) 10 Spiderman crawl(5 […]

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