CrossFit Kivnon 190830


SWOD: 

a)Squat Clean (2/2/2/2/2 all sets at or above 85% of 1 rm) B)Push Jerk (2/2/2/2/2 all sets at or above 85%) If you don’t have a 1RM push jerk the. Pick a weight that is a challenge for all sets... meaning if you can do it 3-4 times then go up in weight be fore you start your working sets

U will have the whole class for the SWOD... if you finish early which u shouldn’t but if you do... WOD- AMRAP 200m farmer carry holding two 70/53# kbs until class is over 1 completed round is 1 completed 200m farmer carry 


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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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