12/11/18

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 (5-3-2-1-1-1) Metcon Rowing with DT (Time) 3 Rounds Row 500m 12 Deadlift(115/85)(RX+155/105) 9 Hang power clean(115/85)(RX+155/105) […]

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12/10/18

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 Front Squat Front Squat/Backsquat EMOM 12 @ 75% of front squat Odd Minutes 2 Front squat Even Minute 4 […]

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12/8/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 – Teams of 2 1 Person working at a time, split reps as needed 10 Devil press(35/20s) 10 Abmat situps 10 Thrusters(35/20s) 10 Toes to bar 10 Front Rack Lunges(35/20s)

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12/7/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions Monster walk 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Hollow kips Pipe 10 Overhead Squats with pipe **Snatch Day** – Burgener Warmup with barbell Weightlifting Overhead Squat (6×2) Snatch (Practice) Metcon […]

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12/6/18

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 Keep your pipe – Burgener Warmup as a group Weightlifting Clean (5-3-2-1-1-1) Metcon Metcon (Time) Row 2000m Then 3 Rounds 10 Clean(115/85) […]

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12/5/18

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 (5-3-2-1-1-1(Clean grip)) 5 Ring dips between rounds Metcon Metcon (Time) 3 Rounds 10 Deadlift(185/125) 15 Hand release pushups […]

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12/4/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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 Metcon (AMRAP – Reps) AMRAP 12 […]

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12/3/18

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 Front Squat Front Squat/Backsquat EMOM 12 @ 70% of front squat Odd Minutes 3 Front squat Even Minute 6 […]

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12/1/18

CrossFit Lavon – CrossFit Metcon Metcon (Time) 2000m Row 20 Toes to bar 100 Dumbell Snatch(35/20) 20 Toes to bar 100 Overhead lunges(35/20) 20 Toes to bar 100 Dumbell Snatch(35/20) 20 Toes to bar 2000m Row Metcon 50 Burpee Challenge (Time) 50 Burpees for time

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11/30/18

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 10 Pushups Pipe Weightlifting Thruster (1 rep max) Metcon Metcon (2 Rounds for reps) AMRAP 6 7 Thrusters(95/65) 6 Burpee Box […]

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