Crossfit Kivnon 06/26/2020

WARM UP (00:00 - 10:00) 800M RUN / 1000 M ROW 5 INCH WORMS 10 TEMPO AIR SQUATS 10 PUSH UPS 10 KIPS 10 BURPEE SPRAWLS


SWOD: SHOULDER TO OVERHEAD  (12:00 - 28:00) 3 -3 - 3- 3 1ST SET SHOULDER PRESS 2ND SET PUSH PRESS 3RD SET PUSH JERK 4TH SET SPLIT JERK



WOD: FIST PUMP (Time) (35:00 - 53:00) 3RDS 6 SINGLE ARM DB/KB THRUSTER 12  T2B 24 SINGLE ARM DB/KB PUSH PRESS 48 DU GPP - 25/12 DB ABMAT SITUPS SINGLE UNDERS OR JUMPING JACKS FITNESS - 35/25 DB KNEE RAISES DOUBLE UNDERS OR SINGLE UNDERS RX - 50/35 DB REST AS PRESCRIBED

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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

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