CrossFit Kivnon 190806


Option 1

SWOD- Squat Snatch —1 rep max We are doing this today instead of Friday because of the throwdown!!! You have the option of finding a 1 rep max squat snatch or the metcon You will have all Class for the squat snatch.

Option 2- WOD- for time 40 min cap 1 mile run 50 power snatch 96/65 25 pull ups 50 du sub 150 singles 25 T2B sub K2e sub k 2 90 50 hand release push ups 1 mile run Rx + wear a vest On the run Pick either this wod or the 1 rep snatch 


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Crossfit Kivnon 12/04/2020

GWOD: Handstand Walk 10 MINS TO WORK ON HS WALK TECHNIQUE IF YOU HAVE HANDSTAND WALK LOOK FOR MAX DISTANCE FOR THE DAY WOD: Metcon (Time) 3RDS 9 DEADLIFTS 12 PUSH UPS 15 BOX JUMPS GPP: 95/65 and 20

Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

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