- Aug 10, 2020

Crossfit Kivnon 08/11/2020

Warm-up 400M RUN 2 RDS 10 OHS SQUATS 10 HIGH HANG SQUAT SNATCHES 10 HANG SQUATS SNATCHES 10 BELOW THE KNEE SQUAT SNATCHES 10 SQUAT SNATCHES RD 1 - PVC RD 2 - BAR

SWOD : Bench Press 15 MINS 5 REPS @ 65% 3 REPS @ 70% 2 REPS @ 75% REST 2 MINS 5 REPS @ 70% 3 REPS @ 75% 2 REPS @ 80% REST 2 MINS 5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% RECORD YOUR LAST 2 REPS ON WODIFY

WOD: BALLS TO THE WALL (Time) 3 RDS 10 SQUAT SNATCHES 20 WALL BALLS GPP - 45/35 + 12/10 FITNESS - 75/55 + 14/12 RX - 95/65 + 20/14 RX+ - 115/85 + 25/20

Recent Posts

See All

Crossfit Kivnon 10/16/2020

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

Crossfit Kivnon 10/15/2020

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

Crossfit Kivnon 10/14/2020

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