CrossFit Kivnon 170731


SWOD- front squat 5/5/5/5/5. 25 min cap

all sets at 70% of 1 RM. Rx will be all sets at 70%

WOD- 10 min AMRAP 

10 TGU 53/35# (5 each arm)

8 kb snatches 53/35# (4 each arm)

6 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

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