1/4/19

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 (6×2) Metcon Metcon (Time) 21-15-9 Power Clean(115/85) Toes to Bar Core Metcon (No Measure) 3 Rounds 10 Reverse […]

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1/3/19

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

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1/2/19

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) Metcon Metcon (Time) Row 2000m 30 Deadlift(155/105) 30 Hand Release Pushups SkiErg 1000M Core Metcon (No Measure) […]

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12/31/18

CrossFit Lavon – CrossFit HAPPY NEW YEARS!!! Please remember – NO 6pm or 7pm on the 31st 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) Metcon Cindy (AMRAP […]

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12/29/18

CrossFit Lavon – CrossFit Hang Power Snatch 6 Minutes for you and your partner to find your own 1 rep Max hang power snatch. Then 1 minute rest. Then AMRAP below. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2, split reps as needed, bar can not touch the floor. 10 synchro burpees […]

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12/28/18

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 (6×3) Metcon Metcon (Time) 30 Calorie Row Then […]

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12/27/18

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 (6×3) Bar Practice between rounds Practice kipping – practice keeping your whole body tight, and hips towards the […]

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12/26/18

CrossFit Lavon – CrossFit Please remember – NO 5am or 6am on 12/26 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) 3 Strict Handstand Pushups between rounds 5 […]

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