4/20/19

CrossFit Lavon – CrossFit Metcon (Distance) Teams of 3 2 working – 1 rowing Switch rowing partner every 2 minutes. Score is distance rowed in time it takes to complete: 200 Calorie Bike 200 Hand Release Pushups 200 Kettlebell Swings(53/35) 200 Abmat Sit-ups

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4/19/19

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 (6×5) Metcon Metcon (Time) 10 Down to 1 Front squats(95/65) Pullups Core Metcon (No Measure) 3 Rounds […]

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4/18/19

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 (5-3-2-1-1-1) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. Metcon Metcon (AMRAP – […]

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4/17/19

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 Double-Unders (3 minutes double under practice) Weightlifting Push Jerk (5-3-2-1-1-1) Metcon 2k SkiErg (Time) […]

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4/16/19

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) Bar practice between rounds Kipping, pull-ups, muscle-up. Efficient kipping before pull-ups, efficient kipping pull-ups before butterfly, […]

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4/15/19

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 **Only Snatch Day Below** 10 Overhead Squats with barbell 10 Squat jumps with barbell Burgener Warmup with barbell Weightlifting […]

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4/13/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 working at a time 30 Calorie Skierg 30 Medball over the shoulder 30 Pullups 30 Calorie assault bike

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4/12/19

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 (6×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 40 Wallballs(20/14) 30 Kettlebell swings(53/35) 20 Box […]

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4/11/19

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) 4 Rounds 10 Shoulder press(75/55) 10 Overhead […]

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4/10/19

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) 5 ring dips between rounds Sub box dips. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 […]

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