6/6/20

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – Alternate complete movements 10 Calorie Bike 10 Kettlebell swings 10 KB Lunges 10 Toes to bar 10 Russian twist

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6/5/20

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 (6×3) DB/KB 6×5 Goblet Squat+Step-up 1 minute plank between rounds Metcon Metcon (Time) 21-15-9 Front squat(95/65) Burpees […]

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6/4/20

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) DB/KB 6×20 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 Teams of 2 – 1 working […]

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6/3/20

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch (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 Burgener Warmup with barbell Weightlifting Hang Snatch (5-3-2-1-1-1) DB/KB 6×10 […]

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06/2/2020

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 Jerk (6×3) :45 second side plank after each round At home: DB/KB […]

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6/1/20

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 (5-3-2-1-1-1) At Home: DB/KB 6×10 Goblet Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 […]

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5/30/30

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 working at a time 200M Partner overhead plate carry (45/35) 40 Double under 30 Dumbell snatch(35/20) 20 Up downs

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5/29/20

CrossFit Lavon – CrossFit Warm-up Warm-Up 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 pipe Weightlifting Overhead Squat (6×2) 6×8 DB/KB(4 each arm) Metcon Metcon (AMRAP – Rounds and […]

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5/28/20

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Extensions Monster walk 10 Hollow Kips 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Burgener Warmup Weightlifting High-Hang Clean (5-3-2-1-1-1) 5 x 10(5 each side) :45 side plank after each round Metcon Metcon (AMRAP – Rounds […]

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5/27/20

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) DB/KB 6×10 (5 each arm) 1 Minute plank between rounds […]

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