5/1/19

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 (5-3-2-1-1-1) 6 pistols between rounds Metcon Metcon (AMRAP – Rounds and […]

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4/30/19

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 Clean (6×2) Rope climb practice Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power […]

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4/29/19

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 Double-Unders […]

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4/27/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – Alternate every movement 16 Kettlebell Lunges(53/35) 16 Pushups 16 Kettlebell swings(53/35) **Chest must touch floor on every pushup for RX** **Body and legs tight and straight through every pushup for RX**

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4/26/19

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 (6×2) Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# […]

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4/25/19

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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4/24/19

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 Press (6×3) 6 pistols between rounds Metcon Metcon (Time) 2 Rounds 20 […]

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4/23/19

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) Rope climb practice between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Deadlift(185/125) 5 […]

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4/22/19

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 Back Squat (5×10) Metcon Metcon (Time) 20 Minute Time Cap 50-40-30-20-10 Air squats Run 400m […]

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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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