CrossFit Kivnon 180502


A. Gymnastics- 10 min cap work quickly Max seated box jump. Sit on one box on the 20" side and jump onto another box. add plates after each successful jump. 

B. SWOD- time cap 15 min Squat Clean (3 rep max... shoot for tap and go....) C. WOD- EMOTM for 10 min 2 burpees 3 front squats at 75% of SWOD and 55% for women from the ground 4 T2b sub K2E if you go over the minute finish the round and take the remainder of the next minute off... this isn't an AMRAP... challenge yourself


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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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