CrossFit Kivnon 191224


Metcon (Time)

12 Days of Christmas (35 min time cap) The work out is performed like the Christmas song: complete each movement in ascending order then back down to 1, adding one movement each round, like so: 1; 2-1; 3-2-1; 4-3-2-1....etc all the way the the final round of 12-11-10-9-8-7-6-5-4-3-2-1. 1 thruster (155/105#) 2 bar muscle up 3 strict HSPU 4 power clean (155/105#) 5 burpee 6 1 arm DB snatch (70/50#) 7 deadlift (155/105#) 8 lateral bar hop 9 toes to bar 10 push-ups 11 air squats 12 jerk (155/105#) 


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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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