CrossFit Kivnon 180522


Back Squat (4/4/4/4/4 all sets at at or above 90% of 1rm) WOD- For time: 50 Kb squats 70/53 masters 53/35# 50 Kb swings 70/53 masters 53/35# 40 Kb squats 70/53 masters 53/35# 40 Kb swings 70/53 masters 53/35# 30 Kb squats 70/53 masters 53/35# 30 Kb swings 70/53 masters 53/35# 20 Kb squats 70/53 masters 53/35# 20 Kb swings 70/53 masters 53/35# 10 Kb squats 70/53 masters 53/35# 10 Kb swings 70/53 masters 53/35# Rx+ kb snatch 70/53 masters 53/35# Add 5/4/3/2/1 snatch at the end of each corresponding set: 50 50 5 Etc. There will be a time cap on this WOD push hard and get as far into the WOD as possible


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Crossfit Kivnon 01/02/2021

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

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