10/10/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullups 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 (6×3) Handstand Practice – wall walk, handstand hold, Handstand walk, Handstand […]

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10/9/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 10 Jumping air squats 10 Kettlebell Swings 10 Goblet squats Pipe Keep your pipe – Burgener Warmup as a group Weightlifting Clean (Complex’s) EMOM 12 High hang, hang, full Odd minute – Power Even minute – Clean Clean […]

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10/8/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups 3 Wall walks Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Overhead […]

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10/6/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – one person working at a time, alternate movements 20 Abmat Situps(RX+ GHD) 10 Hang power clean(95/65) 5 Toes to bar

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10/5/18

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Slow Wall squats 10 Pushups Pipe Weightlifting Back Squat (6×3) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Core […]

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10/4/18

CrossFit Lavon – CrossFit Warm-up Warm-up Deadlift (No Measure) 400m Spiderman crawl 10 Superman 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 5 Inch Worms Pipe Weightlifting Deadlift (6×5) Metcon Metcon (Time) Time Cap 14 Minutes 21 Deadlift(185/125) Run 400m 18 Deadlift Run 400m 15 Deadlift Run 400m Deadlift […]

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10/3/18

CrossFit Lavon – CrossFit Warm-up Warm-up Snatch/Overhead squat (No Measure) 400m Spiderman crawl 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Pushups 3 Wall walks Pipe 10 Overhead Squats with pipe **Snatch Day** – Keep your pipe – Burgener Warmup as a group Weightlifting Snatch […]

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10/2/18

CrossFit Lavon – CrossFit Warm-up Warm-up Squat (No Measure) 400m Spiderman crawl Walking quad stretch 10 Back extensions 10 Forward/backwards leg swings each leg 10 Side to side leg swings each leg 10 Slow Wall squats 10 Pushups Pipe Weightlifting Front Squat (6×5) 1 Minute Plank between rounds Metcon Metcon (AMRAP – Rounds and Reps) […]

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10/1/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullups 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) Handstand Practice – wall walk, handstand hold, Handstand walk. Metcon […]

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9/29/18

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – 1 working at a time, split reps as needed 20 Calorie Row 20 Kettlebell Snatch(53/35) 20 Hand release pushups 20 Partner Wallball(20/14)

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