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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11/29/18

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 (6×3) High-Hang Snatch (Practice) […]

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