Crossfit Kivnon 07/31/2020

Warm-up 2 MIN JUMP ROPE 10 KBS RUSSIAN WITH WEIGHT FOR THE WORKOUT 20 PASS THROUGHS 20 GOOD MORNINGS 20 HIGH KNEE PULLS TO CHEST (10 ON EACH SIDE) 10 OHS WITH PVC PIPE 5 OHS WITH BAR


SWOD: Overhead Squat 

WORKING WITH 60% OF 1RM SNATCH ACROSS THE BOARD. 3 - 3 - 3 - 3 - 3 EVERY 2:30 MINS PLEASE FOCUS ON A TIGHT CORE AND SAFETY IN FIRST PLACE. IF YOU DON'T HAVE A 1RM FOR YOUR SNATCH NO WORRIES, BUILD AS YOU GO.


WOD: Helen (Time) 3 Rounds for time of:  400m Run  21 Kettlebell Swings, 53# / 35#  12 Pull-upsGPP - KB 24/35 RUSSIAN AND JUMPING PULL UPS FITNESS  - KB 24/35 RUSSIAN AND BANDED PULL UPS

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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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