Crossfit Kivnon 07/22/2020

Warm-up (00:00 - 00:20) 200M RUN 20 PASS THROUGHS 20 AROUND THE WORLDS 10 SOTTS PRESS 10 OHS *ALL DONE WITH PVC PIPE BURGENER WARMUP PVC BAR BEGIN TO LOADING TO BEGIN SINGLES!!! 4 SETS X  2 (NOT TOUCH AND GO)


WOD: Snatch (1-1-1-1-1-1) (25:00 - 45:00)) EVERY 3 MINUTES LOOKING FOR A 1RM SNATCH (POWER or SQUAT)


EWOD: DRAIN-O (AMRAP - Reps) (50:00 - 52:00) 2 MINS MAX POWER CLEANS GPP - 75/55 FITNESS - 95/65 RX - 135/95 RX+ - 155/115

MOBILITY * FOAM ROLLER FOR THE LAST 5 MINS ** REMEMBER TO INPUT SCORES INTO WODIFY

Recent Posts

See All

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 Squat  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