7/6/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 Teams of 2 – 1 Working at a time, switch every movement 10 Calorie Ski 10 KB sumo deadlift high pull(53/35) 10 Man o war(35/20)

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7/5/19

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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7/4/19

CrossFit Lavon – CrossFit Metcon Team Luke (Time) Team “Luke” Wod Teams of 2: Split reps as needed, run together. 400 meter Run 30 Clean and Jerks (155/105 lbs) 400 meter Run 60 Toes-to-Bars 400 meter Run 90 Wall Ball Shots (20/14 lbs) 400 meter Run 90 Kettlebell Swings (53/35) 400 meter Run 60 Ring […]

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7/3/19

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) 1 Minute Plank between Rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 Deadlift(185/125) 5 […]

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7/2/19

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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7/1/19

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 Weightlifting Front Squat (6×4) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. Metcon Metcon (AMRAP […]

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6/29/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – 1 Working at a time 30 Calorie Row 30 Slamballs 30 Wallballs(20/14) 30 Overhead lunges (20/14)

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6/28/19

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) 5 ring dips between rounds Metcon Metcon (AMRAP – Reps) AMRAP 10 – Start at 2 […]

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6/27/19

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 (6×2) 6 pistols between rounds Metcon Metcon (Time) 5 Rounds – […]

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6/26/19

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) :45 second hollow hold between Rounds Metcon Metcon (Time) 3 Rounds 10 Deadlift(185/125) 15 Abmat situps(RX+ GHD) […]

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