CrossFit Kivnon 181109


3 rep max Deadlift

Spend time warming up properly, you should not be at 80% ten minutes after you start.

Please use at least 8 to 10 sets of 3 building up to a max effort lift.

Rest in between efforts about two minutes or so, don't rush the lifts and don't cool off, it's a balance.

Please comment on how close you are to your Total or 1RM.

We still have a few months to go before we retest. We're about halfway and we want to see those GAINZ being made.

Please remember your Deadlift and Back Squat 3 rep numbers, we will be using those for our % work until end of the year, so GET AFTER IT today and have some fun!


Recent Posts

See All

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

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR