CrossFit Kivnon 180424


SWOD- Push Press (5x5 at 75% (or higher) of 1 rep max push press.) All 5 sets at same weight. 20 minute cap.

WOD- 3 rounds for time - 10 Push Jerk 135/93 (Masters 115/63) 10 T2B sub K2(E) sub K2(90) 10 Alternating, Hang DB Power Snatch 50/35 


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Crossfit Kivnon 12/03/2020

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Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

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