CrossFit Kivnon 180626


SWOD- in no particular order... WORK QUICKLY

A.Overhead Squat (9/8/7/6/5 shoot for a new 5 rep max ohs) B. Squat Snatch (5 rep max... shoot for touch n go) C. Bench Press (5 rep max bench press) D. Pull-ups (100 strict pull-ups )

Try to accumulate in between the other movements 100 strict pull-ups sub strict banded pull-ups sub ring rows 


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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

Crossfit Kivnon 11/27/2020

WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on

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