CrossFit Kivnon 200127


SWOD- Hang Snatch (2/2/2/2/2/2 shoot for a new 2 rep max) This is a hang squat snatch 30 min cap

WOD: "Mamba & Gigi" (AMRAP - Rounds and Reps) 18 min AMRAP 5 ring muscle ups 8 power cleans 185/125 masters 135/95 24 box jumps 30/24" masters 24/20" 13 burpees For Kobe and his daughter Gigi 18 minutes for 18 consecutive all star appearances 5 ring muscles for 5 NBA championship rings earned with the Lakers 8 power cleans for his jersey number from 1997-2006 24 box jumps for his jersey number from 2006-2016 13 burpees for his daughter Gianna 


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Crossfit Kivnon 09/28/2020

Warm-up 2 MINUTES ROW/JUMP ROPE/JUMPING JACKS/RUN 20 FRANKENSTEINS 20 AIRSQUATS 10 SIT UPS 10 PUSH UPS 5 INCH WORMS BODYBUILDING BICEPS 3 SETS OF 21's WITH 2 DUMBELLS 7 BICEP CURLS TO 90 (BOTTOM HA

Crossfit Kivnon 09/25/2020

Warm-up 3 RDS 30 SEC SINGLE UNDERS 30 SECONDS DOUBLE UNDERS (SINGLE UNDERS) 15 KB SWINGS 10 AB MAT SITUPS 5 GOBLET SQUATS - HOLD AT THE BOTTOM OF EACH REP SPECIFIC WARM UP CLEAN WARM UPS 5 EB CLEAN D

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

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