CrossFit Kivnon 181227


SWOD- Push Press (3/3/3/3/3 all sets at or above 80% of 1 rep max ) WOD- 15 min amrap 3 squat snatch

400m run

WOD- 15 min amrap 3 squat snatch 400m run Each round you complete the weight goes up 1st-95/63# 2nd-115/83# 3rd - 135/93# 4th- 155/103# 5th- 185/133# 6th- 205/153# 7th- 225/183# Scaled start with a weight that you can add to if you can’t stick with a weight that you can do a solid squat snatch with  


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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