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 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

Crossfit Kivnon 09/22/2020

Warm-up 2 RDS 200 M RUN 20 AIR SQUATS 20 JUMPING JACKS 8/8 SINGLE ARM KB SWINGS SWDO: Back Squat  WIDOWMAKER - WEEK 9 REMEMBER TO INCREASE 5 TO 10 TOTAL POUNDS. AS THE WEEKS GO WE WILL THINGS ARE GO

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