12/19/18

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) AMRAP 4 5 Deadlift(185/125) 15 Double Unders Rest 1 minute AMRAP 4 […]

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12/18/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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) Metcon CF 7/1/16 (AMRAP – Rounds) EMOM […]

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12/17/18

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 Front Squat/Backsquat EMOM 12 @ 80% of front squat Odd Minutes 1 Front squat Even Minute 3 […]

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12/15/18

CrossFit Lavon – CrossFit Metcon (3 Rounds for reps) Teams of 2 – alternate each movement AMRAP 6 9 American Kettlebell swings(53/35) 6 Kettlebell snatch(53/35) 3 Pullups(RX+Muscle Up) AMRAP 6 9 Russian Kettlebell swings(53/35) 6 Kettlebell snatch(53/35) 3 Pullups(RX+Bar Muscle Up) AMRAP 6 9 Alternating one arm Russian Kettlebell swings(53/35) 6 Kettlebell snatch(53/35) 3 Pullups(RX+C2B) […]

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12/14/18

CrossFit Lavon – CrossFit Warm-up Warm-up Press/Push Press/Jerk (No Measure) 400m 10 Lunges 10 Strict Pullup 10 Hollow kips 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 (6×2) :40 hollow hold between rounds Metcon Metcon […]

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12/13/18

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 (AMRAP – Rounds and Reps) AMRAP 10 15 Deadlift(185/125) 10 Toes to bar 10 Deadlift(185/125) […]

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12/12/18

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 10 Overhead Squats with barbell 10 Squat jumps with barbell **Snatch Day** – Burgener Warmup with barbell Weightlifting Overhead […]

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12/11/18

CrossFit Lavon – CrossFit Warm-up Warm-up Clean (No Measure) 400m Run 10 Reverse Lunges 10 Back Entensions 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) Metcon Rowing with DT (Time) 3 Rounds Row 500m 12 Deadlift(115/85)(RX+155/105) 9 Hang power clean(115/85)(RX+155/105) […]

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12/10/18

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 Front Squat/Backsquat EMOM 12 @ 75% of front squat Odd Minutes 2 Front squat Even Minute 4 […]

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12/8/18

CrossFit Lavon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 24 – Teams of 2 1 Person working at a time, split reps as needed 10 Devil press(35/20s) 10 Abmat situps 10 Thrusters(35/20s) 10 Toes to bar 10 Front Rack Lunges(35/20s)

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