2/16/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 – 1 working at a time AMRAP 24 30 Calorie Row 30 Abmat situps(RX+GHD) 30 Dumbell snatch(35/20) 30 Slamballs

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2/15/19

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 (6×3) Metcon Metcon (Time) 2 Rounds Run 400m 15 Goblet squats(53/35) 10 Hand release pushups 15 Wallballs(20/14) […]

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2/14/19

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 (6×2) 1 minute plank between rounds Metcon Metcon (AMRAP – Rounds) EMOM 15 Minute 1 – 3 […]

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2/13/19

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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2/12/19

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) :40 second hollow hold between rounds Metcon Metcon (Time) 3 […]

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2/11/19

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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2/9/19

CrossFit Lavon – CrossFit Metcon (Time) Good morning! COED Teams of 2 – Alternate every 2 Minutes Row 100 Calories – 10 burpees Ski 100 Calories – 9 burpees Bike 100 Calories – 8 burpees. Partner 1 starts work, partner 2 rest. On the 2 minute – Resting partner do the number of burpees before […]

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2/8/19

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 (6×4) :40 second hollow hold between rounds Metcon Metcon (Time) 15 Minute Time Cap 30 Wallballs(20/14) 30 […]

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2/7/19

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) 6 pistols or pistol practice between rounds Metcon Metcon (AMRAP – Rounds) EMOM 15 Minutes 1 – […]

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2/6/19

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 High-Hang Clean (EOMOM 12 – 1 Complex) EOMOM 12 1 High Hang Clean+Hang Clean+Clean+Jerk Metcon CrossFit Games Open 13.4 […]

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