5/31/19

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 (5-3-2-1-1-1) 6 pistols between rounds Metcon Metcon (AMRAP – Rounds and […]

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5/30/19

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 (6×6) Metcon Metcon (Time) 3 Rounds 10 Calorie Assault bike 15 Burpees 20 Kettlebell swings (53/35) Core […]

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5/29/19

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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5/28/19

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) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Good mornings(45/35) 20 Situps(RX+ GHD) 25 Double […]

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5/27/19

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) **Jog around after each** Spider man crawl Walking quad stretch Knee up and outside Samson stretch Toe touches Rotating Squats Pipe Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear […]

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5/25/19

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 3 2 people perform 400m Farmers Carry(53/35s), 1 person carry both kettlebells, switch any time, while the other performs AMRAP below 5 Handstand push-ups 10 Overhead Lunges(35/20) 20 Double Unders

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5/24/19

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) Strict Handstand Pushup Practice between rounds 5 strict HSPU. No Kipping. Sub box. Metcon Metcon (Time) […]

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5/23/19

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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5/22/19

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) 5 ring dips between rounds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Deadlift(185/125) 10 […]

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5/21/19

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 Shoulder Press (6×5) 6 pistols between rounds Metcon Metcon (Time) 3 Rounds 10 […]

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