CrossFit Kivnon 181231


SWOD- 30 min total for A and B... you can start with either A or Both 

A. 1 clean+ 1 front squat + 1 shoulder 2 oh 15 min cap You can squat clean or power clean... if u squat clean that DOES NOT count as the front squat Shoulder 2 oh- can be a strict press, push press, push jerk or split jerk B. Front Squat (15 min for 3/3/3/3/3 all sets at 85% of 1 rm ) 15 min cap  WOD- for time 8 min cap 21-15-9 Pull-ups sub jumping pull ups Push ups sub elevated pushups 


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Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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