Crossfit Kivnon 07/09/2020

WARM UP 500 M ROW / 800 M RUN 10 FRANKENSTEINS 20 RUSSIAN TWISTS 20 PASS THROUGHS 20 BAND APARTS (WITH AN ELASTIC)

GWOD: SUMO DEADLIFT (10:00 - 30:00) E2OM (EVERY 1:30 MINS) 5 - 3 - 3 - 2 -2 - 1 *BUILD IN WEIGHT **THREE SETS OS WARM UPS 1- PVC, 2- BAR, 4 BAR + 10LBS

WOD: LIQUID DT (Time) (40:00 - 55:00) FOR TIME: 60 DEADLIFTS 45 HANG POWER CLEANS 30 SHOULDER TO OVERHEAD GPP: 45/35 - 65/45 FITNESS: 75/55 - 95/65 RX: 135/95 RX+: 155/115 *THE WEIGHTS IN GPP AND FITNESS ARE RANGES THAT WE WOULD LIKE FOR YOU TO WORK AT OR BETWEEN. ** THE KEY IS IF YOU ARE GOING TO GO RX OR RX+, WE'D LIKE TO HAVE YOU HIT 10-12 REPS EVERY TIME YOU TOUCH THE BAR FOR THE DEADLIFTS, 8-10 REPS FOR THE HANG POWER CLEANS AND 6-8 REPS FOR THE S2OH. ***MOVE WITH GOOD MECHANICS AND EFFICIENTLY. SPEED IS A CONSEQUENCE OF THE FORMER.

ACTIVE RECOVERY IF YOU HAVE CHOSEN TO TAKE THE DAY OFF TO DO SOME ACTIVE RECOVERY PLEASE DO THE FOLLOWING. 5 MILE WALK/HIKE 3000 METER ROW/SKIERG 300 CAL ON THE AIR ASSAULT OR ENJOY SOME LIGHT STRETCHING FOR 45 MINS,