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

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Crossfit Kivnon 09/12/2020

WOD: BREAK IT DOWN (Time) PARTNER WOD 60/40/20 T2B HSPU BOX STEP OVERS BURPEES GPP - V-UPS + PUSH UPS FITNESS - LEG RAISES + PIKED PUSHUPS RX - AS PRESCRIBED RX+ - WITH VEST

Crossfit Kivnon 09/11/2020

WOD: 9/11 tribute (Time) 9/11 Tribute WOD  For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 83#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 123

Crossfit Kivnon 09/10/2020

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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