Crossfit Kivnon 07/07/2020

WARMUP (00:00 - 10:00) 100 DU / 200 SU 5 SAMSON STRETCHES TO EACH SIDE 6 PERFECT STRETCHES 10 TOE TOUCHES 10 FRANKENSTEINS 10 LATERAL LUNGES :20 SEC CRAB WALK HOLD


SWOD: POWER CLEAN (12:00 - 30:00) EVERY 3 MINS 7-4-2-7-4-2 @ 70-80-90-70-80-90 % YOUR SCORE IS THE WEIGHT ON THE LAST SET OF 2 DOES NOT NEED TO BE TOUCH AND GO. FOCUS ON PROPER MECHANICS.


WOD: WHAT'S REALLY GOING ON?

(35:00 - 55:00) 00:00 - 7:00 25 THRUSTERS 50 T2B/V-UPS/SIT-UPS 2MIN REST 9:00 - 16:00 50 T2B/V-UPS/SIT-UPS 25 THRUSTERS GPP - 45/35 FITNESS - 65/55 RX - 96/65 * IN A 7 MIN BLOCK YOU HAVE TO COMPLETE THE TASK. IF AT 7MIN YOU HAVE NOT COMPLETED THE TASK YOU REST FOR 2 MINS AND BEGIN THE NEXT BLOCK. YOUR SCORE IS THE NUMBER OF REPS COMPLETED IN THE 7 MINS OR THE TIME IT TOOK TO COMPLETE THE FULL WORKOUT. COMPLETED EXAMPLE: BLOCK  1 - 5:00 REST - 2:00 BLOCK 2 - 4:30 SCORE = 11:30 UNCOMPLETED EXAMPLE: BLOCK 1 - 60 REPS REST - 2:00 BLOCK 2 - 5:45 SCORE = 14:45  YOU WOULD PUT "+ 15 REPS IN BLOCK" IN THE COMMENTS SECTION

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