5/13/19

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 2 x :30 squat hold with barbell Weightlifting Back Squat (5-3-2-1-1-1) 5 ring dips between rounds Metcon Metcon (AMRAP – […]

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5/11/19

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 – Teams of 2 – 1 working at a time Before every partner switch – do 3 synchronized burpees 20 One arm Russian kettlebell swings(53/35) 20 Box stepups (53/35) 20 Toes to bar

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5/10/19

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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5/9/19

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 (6×4) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. Metcon Metcon (Time) 20 […]

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5/8/19

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 Double-Unders (3 minutes double under practice) Weightlifting Power Clean (5-3-2-1-1-1) Metcon Metcon (AMRAP – Reps) AMRAP 6 Start at 2, […]

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5/7/19

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 Jerk (5-3-2-1-1-1) 6 pistols between rounds Metcon Metcon (Time) 5 Rounds 5 […]

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5/6/19

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 (5-3-2-1-1-1) 5 ring dips between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Run 200m […]

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5/4/19

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 – Teams of 2 Split reps as needed 30 Calorie Assault bike 20 Medball over the shoulder(AHAP) 10 Calorie ski 2 Rope Climbs after each movement – 1 each partner Plank Challenge (AMRAP – Reps) Sundays off. Week 1: 4 1 minute […]

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5/3/19

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 (5×8) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. Metcon Metcon (Time) […]

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5/2/19

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 (6×2) Bar practice between rounds Kipping, pull-ups, muscle-up. Efficient kipping before pull-ups, efficient kipping pull-ups before butterfly, efficient […]

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