CrossFit Kivnon 170706


SWOD- back squat 25 min cap- work quickly

4/4/4/4/4/4/4/4 all 8 sets at 80% of 1 RM BACK SQUAT. Rx is all 8 sets performed at 80%

WOD- for time. 15 min cap. This should be a heavier weight for you, don't default to a lighter weight

9-6-3-1

Bar muscle ups (sub jumping MU if you have strict pull ups and strict dips, other wise sub C2B + dips on box)

Hang cleans (power or squat) 205/163# masters 165/113# 


Recent Posts

See All

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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon