7/29/19

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 Double-Unders (3 Minutes of practice) Weightlifting Back Squat (6×8) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Backsquat(95/65) […]

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7/27/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 partner run 400m while the other completes the AMRAP below 5 Weighted burpee box step overs(35/20s)(24/20) 10 Dumbbell snatch(35/20) 15 Double unders

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7/26/19

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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7/25/19

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) Strict Handstand Pushup Practice between rounds Metcon Metcon (Time) 3 […]

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7/24/19

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) Metcon Metcon (Time) 50 Kettlebell swings(53/35) 40 Burpees 30 Deadlift(185/125) Core Metcon (No Measure) 5 Rounds 10 […]

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7/23/19

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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7/22/19

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 Double-Unders (3 Minutes Practice) Weightlifting Front Squat (6×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Run 600M 10 […]

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7/20/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – 1 Working at a time Row 1000m 20 One arm Russian kettlebell swing(53/35) 30 Box step-ups(24/20)(53/35) 20 Toes to bar Bike 2000m

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7/19/19

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 Back Squat (6×2) Strict Handstand Pushup Practice between rounds Metcon Metcon (Time) 3 Rounds 10 Dumbell front squat(35/20s) 10 […]

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7/18/19

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 (6×2) 6 pistols between rounds Metcon Metcon (AMRAP – Rounds and […]

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