CrossFit Kivnon 191212


WOD: 12 min AMRAP 10 t2b 8 hspu 6 front squats 95/65

SWOD: Bear Complex (SWOD AFTER THE WOD  Power Clean Front Squat Push Press Back Squat Second Push Press

15 min to work up to 1 rep max of bear complex ... just one set of the above not the whole Complex 1 power clean into 1 front squat Into 1 push press into 1 back squat into 1 push press You can squat clean into a thruster 


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Crossfit Kivnon 11/24/2020

GWOD: Handstand Push-ups 10 SETS OF 3 REPS FOR QUALITY REST 2 MINS AND THEN 1 MAX SET EVERY MIN ON THE MINUTE FOR 10 MINS RECORD THE LOWEST NUMBER COMPLETED WOD: Metcon (Time) EVERY 4 MINS FOR 5

Crossfit Kivnon 11/23/2020

WOD: Front Squat 5 - 5 - 5 - 5 - 5 WORKING TO BUILD TO HEAVY 5RM FOR THE DAY WOD: Metcon (AMRAP - Rounds and Reps) 3 X 5 MIN EMOMS5 MIN EMOM 10 DB BURPEES *2 DBs REST 1 MIN 5 MIN EMOM 10 BOX JUMP

Crossfit Kivnon 11/21/2020

WOD: Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135/95 In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

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