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


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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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