3/21/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl Pipe Weightlifting Deadlift (6×4) Metcon Metcon (Time) 10 down to 1 Deadlift(185/125) Burpees over the bar Core Metcon (No Measure) 3 Rounds 10 Vups 10 Reverse hypers

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3/20/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch Pipe 2 Rounds 10 Goblet squats 10 KB swings 2×30 second front rack hold Weightlifting Clean (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds 10 Calorie Bike 10 Power Clean(95/65)(RX+135/95) 10 Toes to bar Core Metcon (No Measure) […]

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3/19/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 minute hip stretch Pipe Weightlifting Back Squat (6×4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Goblet squats(53/35) 10 Box Jump Over(24/20) 50 Double unders Core Metcon (No […]

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3/17/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) **Jog from back door to front door after all movements** Spiderman crawl Walking quad stretch Knee up and outside Samson stretch Bear crawl Crab walk Pipe Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 – One partner holding a plate(45/35) the entire time. […]

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3/16/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl 10 Shoulder stretch Pipe Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand […]

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3/15/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) Spiderman crawl Walking quad stretch Knee up and outside Samson stretch Pipe 2 Rounds 10 Goblet squats 10 KB swings 2×30 second front rack hold Weightlifting Clean (6×2) Metcon Metcon (AMRAP – Rounds) EMOM 12 – Complete both movements each minute 5 Power Clean(95/65)(RX+135/95) 5 Burpees Core […]

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3/14/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman Crawl Walking Quad Stretch Samson Stretch 5 Inch Worms Straight leg bear crawl Pipe Weightlifting Deadlift (6×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Deadlift(185/125) 25 Double unders **RX+If you miss a double under, statrt that round over at 0** Core Metcon […]

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3/13/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch Knee up and outside Samson stretch 10 Shoulder stretch on wall 1 minute hip stretch Pipe Weightlifting Snatch (5-3-2-1-1-1) Metcon Metcon (Time) 3 Rounds Row 400m 10 Power Snatch(95/65) 10 Box jumps (24/20) Rest 1 minute Core Metcon (No Measure) 5 […]

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3/12/18

CrossFit Lavon – CrossFit Warm-up Warm-up (No Measure) 400m Spiderman crawl Walking quad stretch 10 Slow wall squats Knee up and outside Samson stretch 1 minute hip stretch 2 x 30 sec front rack hold Pipe Weightlifting Front Squat (6×3) Metcon (AMRAP – Reps) AMRAP 12 – Start at 3 reps, add 3 each round […]

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3/10/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 Teams of 2 Split Reps as needed Partner run 400m 30 Box jumps(24/20) 30 Wall balls(20/14) 30 Kettlebell swings(53/35)

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