CrossFit Kivnon 170320


SWOD-20 minutes to front squat 4/4/4/4/4 increase weight each set... shoot for a 4rep max

WOD- 13 min AMRAP or 17.4

10 squat clean 95/63# masters 75/43#

10 T2B sub k2e sub knees to 90

WOD- 8 min to work up to a 1 rep max bear complex. ( 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press) or ( put it together... one squat clean into a thruster into a back squat into a press) 


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Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

Crossfit Kivnon 11/26/2020

HAPPY THANKSGIVING WOD: THANKSGIVING WITH THE GIRLS For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups

Crossfit Kivnon 11/25/2020

SWOD: Back Squat 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY *TWO WEEKS AGO WE DID 8 X 3 REPS SWOD: Squat Snatch 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY

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