CrossFit Kivnon 161108


SWOD- front squat 6/6/6/6/6 at 50% of 1 rm 20 min cap

WOD- for time 20 min cap

10-9-8-7-6-5-4-3-2-1 

20 min cap

Clean and jerk 95/75/63/33#

1 fence run

Thrusters 95/75/63/33#

1 fence run 

Rx+ 155/135/103/63#


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Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

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