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    • Jul 5, 2020

Crossfit Kivnon 07/06/2020

WARMUP (00:00 - 10:00) 400M RUN 5 INCH WORMS 20 AIR SQUATS 5/5 DB SUITCASE DEADLIFTS (DB TO THE SIDE OF THE LEG) 10 ALTERNATING DB HIGH PULLSĀ  (SIMILAR TO SUMO DEADLIFTS) 10 GOOD MORNINGS 20 PASS THROUGHS 5 BURPEES


SWOD: BEHIND THE NECK SNATCH PRESS (@80 - 90% OF SNATCH) (12:00 - 25:00) E20M 5-3-2-2-1 HOLD FOR 3 SECONDS AT THE TOP. FOCUS ON PUSHING THE BAR UP AND ACTIVATING YOUR TRAPS AND SCAPS SCORE IS WEIGHT FOR LAST SINGLE (EXAMPLE: 115-135-155-155-185....MY SCORE IS 185 ON WODIFY)


WOD: DEVIL'S PLAYGROUND (Time) (30:00 - 55:00) 3 RDS 250M ROW/200M RUN 14 SINGLE ARM DB SNATCHES 4 DEVIL PRESS 14 SINGLE ARM DB PUSH PRESS 4 DEVIL PRESS 14 DB SQUATS 4 DEVIL PRESS GPP - 25/15 FITNESS - 35/25 RX - 45/35 RX+ - 50/35

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Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front SquatĀ  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE

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