CrossFit Kivnon 170708


9 AM Free WOD

21 minute EMOM

minute 1 - 8 toes to bar 4 air squats

minute 2 - 12 alternating DB snatches (pick a challenging weight)

minute 3 - 8 jumping lunges 4 push-ups

10 AM Fundamentals

Basic lifts - back squat, front squat, overhead squat, thruster.

(If you're not doing fundamentals, you can make up a missed WOD, do an active recovery day, or roll out, stretch.)

11 AM Olympic Lifting


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Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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