1/15/19

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 (6×3) Metcon Metcon (Time) 7 Rounds 7 Shoulder to overhead(105/75) 7 […]

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1/14/19

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) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 15 Kettlebell Swings(53/35) 12 Burpees 9 Goblet […]

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1/12/19

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – 1 working at a time 1500m Row 30 Kettlebell Swing (53/35) 2000m Bike 30 Devil press (35/20) 1000m Ski

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1/11/19

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 (6×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 – Start at 1 rep, add 1 […]

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1/10/19

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 Power […]

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1/9/19

CrossFit Lavon – CrossFit DO NOT do the weight suggested if you can not do EVERY rep with correct form. Pick a weight lower, and go up in lower increments. **** Your back, or being able to walk, is not worth a workout score!!!! Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 […]

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1/8/19

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 and Jerk (Power – 3-2-1-1-1-1) Metcon Metcon (Time) 3 Rounds 10 Clean and jerk(95/65) 10 Burpee over the […]

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1/7/18

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) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 100 Air squats 80 Abmat Situps(RX+GHD) 60 […]

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1/5/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – 1 working at a time 50 Weighted Abmat Situps(20/14) 50 Dumbell Snatch(35/20) 50 Box Stepups(35/20)(24/20)

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1/4/19

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 (6×2) Metcon Metcon (Time) 21-15-9 Power Clean(115/85) Toes to Bar Core Metcon (No Measure) 3 Rounds 10 Reverse […]

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