CrossFit Kivnon 200116


SWOD: Hang Snatch (6 sets of 4 ... 30 min cap) All sets at or above 60% of 1 rep max WOD: Metcon (AMRAP - Reps) TABATA.... yes! 1. Row for calories 2. Lunges 3. Push-ups 4. Squats We will be doing TABATA for the above.:. It will be 20 seconds of 1. row then 10 seconds of rest then 20 seconds of 2. Lunges then 10 Sec of rest then 20 seconds of 3. Pushups then 10 seconds of rest then 20 seconds of 4. Squats then 10 seconds of rest...we will repeat this 8 times You will record the lowest number of reps for each of the 4 movements and then total... for example... your lowest row was 8 calories, 10 lunges, 20 pushups 12 squats then Your total is 50 You will have 8 chances for each movement:) 


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Crossfit Kivnon 12/04/2020

GWOD: Handstand Walk 10 MINS TO WORK ON HS WALK TECHNIQUE IF YOU HAVE HANDSTAND WALK LOOK FOR MAX DISTANCE FOR THE DAY WOD: Metcon (Time) 3RDS 9 DEADLIFTS 12 PUSH UPS 15 BOX JUMPS GPP: 95/65 and 20

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

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