CrossFit Kivnon 180215


16 Minute EMOM

Minute 1 - 2 clean and jerks 4 over the bar facing burpees

Minute 2 - 4 clean and jerks 4 over the bar facing burpees

Minute 3 - 6 clean and jerks 6 over the bar facing burpees

Minute 4 - 8 clean and jerks 8 over the bar facing burpees

Cycle through 4 times

(yes, 4,4,6,8 burpees)

Use 135 / 103 for C&J (115 / 83 Masters)

Shoot for touch and goes and unbroken burpees.


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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

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