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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1/20/19

CrossFit Lavon – CrossFit Brock (Time) 100 calorie row 100 calorie skierg 100 calorie assault bike Every 2 minutes perform 7 burpees

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1/19/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 working at a time – 1 holding 50 Airsquats – Bear hugging the ball 40 Overhead med ball lunges(20/14) – Hang from bar 30 Burpees over partner – Plank If the hold partner rests, switch places.

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1/18/19

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 Overhead […]

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1/17/19

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 CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To […]

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1/16/19

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) Metcon Metcon (Time) 3 Rounds 5 Deadlift(185/125) 10 Dumbell snatch(35/20) 15 Abmat Situps(RX+GHD) Core Metcon (No Measure) […]

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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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