CrossFit Kivnon 191203


SWOD: Clean and Jerk (Squat clean... and jerk... 40 min cap for swod) 5 sets of 4 at 70% or above 1 rep max... new to crossFit focus sets of 5 or more at a lighter weight. Form is key

SWOD: Push Press (6 sets of 2 at or above 80%) 40 min cap for SWOD WOD after the SWOD SMMF---5 min max burpees 


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Crossfit Kivnon 01/02/2021

WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE MOVEMENTS UNBROKEN

Crossfit Kivnon 01/01/2021

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo

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