CrossFit Kivnon 170203


SKILL WOD-

8 min to work on handstand walks sub wall walks sub handstand holds

WOD- 10 min EMOTM

3 STRICT press 115/83#, masters Rx 95/63#

5 sumo deadlift hi pulls 115/83#, masters Rx 95/63#

WOD- 15 min partner AMRAP

25 Hang power cleans 185/133#, masters 135/93#

25 bar jump overs

While one partner is working the other holds a plank with 45/25# on their back. If partner stops planking other partner must stop. If partner stops working planking partner can rest. 


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Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HA

Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

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