CrossFit Kivnon 190117


SWOD- Split Jerk (5/5/5/5/5) All sets at or above 70% 20 min cap WOD- EMOTM for 5 min 1 rep of bear complex= 1 power clean 1 front squat 1 push press 1 back squat 1 behind the head push press Today you can do a squat clean into a press into a back squat into a push press 155/103# masters 135/93# Rx+ 185/128# WOD- 8 min amrap 10 burpee box jump overs 5 push press 95/63# 


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Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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