CrossFit Kivnon 190903


SWOD: Back Squat (5/3/1+ follow the percentages below) 5 at 75% of 1 rep max backsquat 3 at 85% of 1 rm 1+ at 95% ... amrap but not to failure 30 min cap Wod: 10 min AMRAP 5 snatch (squat or power) 135/95 masters 95/65# 5 hspu 5 T2B Rx+ 155/105 masters 135/95 


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Crossfit Kivnon 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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