Crossfit Kivnon 07/02/2020

WARM UP 3 rds 10 GOOD MORNING 10 SAMSON STRETCH 10 FRANKENSTIENS 10 JUMPING SQUATS 20 PASS THROUGHS


SWOD: ROMANIAN DEADLIFTS  (40% 0F DEADLIFT) (12:00 - 25:00) 10-10-10-10 RDLs TO BE DONE FROM A 45LB PLATE, THE PLATES DON'T TOUCH THE GROUND


SWOD2: LANDMINE PRESS  (27:00 - 35:00) 6 MIN EMOM (EVERY 1:30) 3/3 - 3/3 -3/3 -3/3 3 LANDMINE PRESS WITH EACH ARM BUILD IN WEIGHT



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Crossfit Kivnon 09/10/2020

Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PVC CLEANS 10 PVC PUSH PRESS THEN 10 MINUTES TO WARM UP TO 75% OF C&J SWOD: Clean and Jerk  5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% REST 2 MINS 5 REPS @ 80%

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