Crossfit Kivnon 07/08/2020

Warm-up

200 M RUN 50 SINGLE UNDERS 20 GOOD MORNINGS 20 WALKING LUNGES 10 PUSH UPS 20 TRAP ACTIVATIONS 20 FIGURE 8'S


SWOD: Bulgarian Split Squat 

(10:00 - 20:00) EVERY 1:30 (6RDS) 8-8-8-8-8-8  (BUILD IN WEIGHT TO  HEAVIEST FOR THE DAY)


WOD: WELCOME TO THE THUNDERDOME (AMRAP - Rounds) (27:00 - 57:00) 30 MIN EMOM MIN 1 - FENCE RUN MIN2 - 8 PULL UPS MIN 3 - 30 DU MIN 4 - 8 BURPEE BOX JUMP OVERS MIN 5 - 12 REVERSE LUNGES MIN 6 - 8 HSPU TOTAL OF 5 RDS) THEY KEY HERE IS TO FINISH THE REPS AS FAST AS POSSIBLE GPP - SUB JUMPING PULL UPS/60 SU/8 BURPEES/8 PUSH UPS FITNESS - SUB BANDED PULL UPS/60SU/8 BURPEE STEP UPS/ 8 PIKED PUSH UPS RX -  AS SHOWN

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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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