4/8/19

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 Double-Unders (3 Minutes of Practice) Weightlifting Front Squat (6×2) Metcon Metcon (AMRAP – Reps) AMRAP 7 – Start at 3 […]

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4/6/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – split as needed. 30 Single arm Russian kettlebell swing(53/35) 60 Wall balls(20/14) 90 Double unders

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4/5/19

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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4/4/19

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 (5-3-2-1-1-1) Bar practice between rounds Kipping, pull-ups, muscle-up. Efficient kipping before pull-ups, efficient kipping pull-ups before butterfly, efficient […]

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4/3/19

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 (6×2) 5 ring dips between rounds Sub box dips or slow […]

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4/2/19

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 (6×5) Strict Handstand Pushup Practice between rounds 3 strict HSPU or 5 on box. No Kipping. Metcon Metcon […]

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4/1/19

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 (6×3 (3 second pause at bottom)) Metcon Metcon (Time) 2 Rounds 50 […]

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3/30/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – 1 working at a a time. Work your way down, then back up the list. Row 1000m 80 Abmat Situps 60 Kettlebell swings(53/35) 40 Push-ups 20 Kettlebell snatch (53/35) Pushups – CHEST must touch the ground each rep

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3/29/19

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 Weightlifting Front Squat (6×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 5 Calorie SkiErg 10 Wall balls(20/14) Rest […]

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3/28/19

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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