CrossFit Kivnon 191223


SWOD: Clean and Jerk (Find a new 1 rep max SQUAT clean and jerk) We have been working on squat clean and jerk just over a month... there will be a 40 min cap and an optional wod

WOD This is an optional wod to the SWOD 40 min cap... same cap as the SWOD 50-40-30-20-10 Med ball cleans 20/14# 5-4-3-2-1 Rope climbs Do 50 medball cleans then 5 rope climbs and then 40 and 4 and so on 


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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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