6/13/19

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 (6×4) 5 ring dips between rounds Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell […]

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6/12/19

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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6/11/19

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) 5 Rounds 30 […]

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6/10/19

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 (6×2 (3 Second Pause)) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. […]

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6/8/19

CrossFit Lavon – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 – 1 person perform 200m plate Carry (45/35) while the other performs AMRAP below 10 Burpee Kettlebell swings(53/35) 15 Wallballs(20/14) 20 Kettlebell Front Rack Lunges(53/35) 25 Single unders

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6/7/19

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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6/6/19

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 and Jerk (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 […]

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6/5/19

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) Metcon Metcon (Time) 3 Rounds 10 Deadlift(185/125) 15 Burpee box jump overs(24/20) Core Metcon (No Measure) 3 […]

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6/4/19

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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6/3/19

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) 5 Strict Handstand push-ups between rounds Metcon Metcon (Time) Time Run 800m 50 Abmat situps(RX+GHD) Run […]

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