Crossfit Kivnon 06/08/2020

Warm-up(00:00 - 10:00) 2RDS 200M RUN 20 PASSTHROUGHS 10 GOOD MORNING INTO SQUAT 10 STRAIGHT LEG SITUPS 10 BOTTOMS UP KB REVERSE LUNGE


SWOD1 - BOX SQUATS (@105 - 110%)

(15:00 - 21:00)

E2OM

3 SETS X 5 REPS

*TEMPO SQUAT TO BOX AND EXPLODE UP. THE KEY HERE IS TO FOCUS ON A CONTROLLED DESCENT. FOCUS ON DRIVING THE WEIGHT UP FROM THE HEELS AND STAND THROUGH THE BAR.


SWOD2 - DEADLIFT BB CYCLING (@40%)

(25:00 - 31:00)

E20M

3 SETS OF 15 REPS

*IN THIS SECTION, WE ARE LOOKING FOR GOOD MECHANICS AND FOCUSING ON BUILDING GRIP STRENGTH. WORK WITH A WEIGHT THAT ALLOWS YOU TO MOVE CONSISTENTLY AND SAFELY THROUGH ALL 15 REPS.

WOD (35:00 - 55:00)


FOR TIME (CAP 12MIN)


12 TURKISH SIT UP RIGHT SIDE

6 TURKISH GET UP RIGHT SIDE

400M RUN WITH MED (20/14)

12 TURKISH SIT UP LEFT SIDE

6 TURKISH GET UP LEFT SIDE

400M RUN WITH MED (20/14)


GPP: 26/18

RX: 53/35



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