Crossfit Kivnon 190204


WOD- for time... stationary ladder..5 min cap!!! 1 clean + 1 front squat + 1 shoulder to overhead Squat clean doesn’t count for the front squat Male Rx: 175-185-195-205-215-225-235-245 Masters Rx/scaled 115-125-135-145-155-165-175-185 Female Rx: 105-110-115-120-125-135-140-145 Masters Rx /scaled 65-75-80-85-90-95-100-105 Time cap: 5 minutes Metcon (AMRAP - Rounds and Reps) Wod- 10 min amrap 10 ohs 95/65 masters 75/35 3 bar Mu sub assisted mu 


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Crossfit Kivnon 11/25/2020

SWOD: Back Squat 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY *TWO WEEKS AGO WE DID 8 X 3 REPS SWOD: Squat Snatch 2 - 2 - 2 - 2 - 2 - 2 BUILDING TO A 2RM FOR THE DAY

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

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