CrossFit Kivnon 170322


Today is coach Kristina's birthday!! She wanted to program a wod!! Here it is!! You got this!! 

WOD- for time 40 min cap

Cash in 1993m row or run 2000m (800x2 + 400x1) 3 rounds 22 clean & jerks 135/93#, Rx+ 155/113# your shoulders are tired from the push press go lighter  22 double unders sub 88 singles  22 back squats 135/93#,  Rx+ 155/113# from the ground 22 kb swings 53/35# Rx+ 70/53# Buy out 24 bar facing burpees 


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Crossfit Kivnon 09/21/2020

Warm-up 2 RDS 1 MIN JUMPING JACKS 10 PASS THROUGHS 10 REVERSE GRIP SHOULDER PRESSES 10 SINGLE LEG GOOD MORNINGS WITH PVC 30-SEC BACK EXTENSION HOLD SPECIFIC WARM UP HANDSTAND PUSH UPS WARM UP 3 INCH

Crossfit Kivnon 09/19/2020

WOD: 343 (Time) 100 DEADLIFTS 100 POWER CLEANS 100 GROUND TO OVERHEADS 43 BURPEES GPP - 95/65 65/55 45/35 FITNESS - 115/85 95/65 65/55 RX - 135/95 95/65 65/45 THIS WORKOUT CAN ALSO BE DONE IN PARTNE

Crossfit Kivnon 09/18/2020

Warm-up 400 M RUN/ROW 10 SAMSON STRETCHES 10 BOOT STRAPS 10 TEMPO AIR SQUATS 10 STRICT PRESS WITH THE BAR WOD: Front Squat  WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL FRONT SQUATS 6 EMPTY BARBELL

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