CrossFit Kivnon 180227


SWOD- 20 min cap- work up to the heaviest load with out letting go of the bar and try for touch and go.

1 snatch grip dead lift

1 snatch high pull

1 hang squat snatch 

1 squat snatch

WOD- for time... There will be a time cap

100 wall-ball shots 20/14# 20 muscle-ups sub jumping MU if you have strict MU and dips, sub C2B sub reg pull-ups 


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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

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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