CrossFit Kivnon 191227


New Saturday schedule — Free 9 am wod Members only wod 10am Gymnastics 10am Holiday schedule—- Christmas Eve 9am only - 12 days of Christmas wod Christmas Day closed New Year’s Eve regular schedule but no 7pm New Year’s Day closed SWOD- Squat Snatch (1 rep max squat snatch) We have been working up to this for over a month.... there will be a 40 min cap... if new or uncomfortable with snatch work on form and stay light ... there will be an optional wod

WOD: Metcon (Time) For time 6 rounds... 40 min cap 10 one arm oh lunge 53/35# ... switch arms as needed 10 push press 53/35 (5 each arm) 10 sumo deadlift hi pull 53/35 10 box step ups with 53/35# 


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Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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