CrossFit Kivnon 161021


Great job on the heavy power cleans and TGUs!!!

SWOD- hang squat snatch 5/5/5/5/5. Try to find a new five rep max. This should be touch and go

WOD- EMOTM FOR 18 min First min- 6 deadlifts 135/115/93/63# 5 bar jump overs (start and land with two feet) Second min- 10 db/KB Snatch 45/25#

Rx+ deadlift 225/205/173/135# and 70/53# snatch ... you have to do both


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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