Crossfit Kivnon 08/18/2020

Warm-up 3 RDS 8 KIP SWINGS 8 PUSH UPS 10 LUNGES FENCE RUN


SWOD: Snatch  5 REPS @ 50% 3 REPS @ 60% 2 REPS @ 70% REST 2 MINS 5 REPS @ 60% 3 REPS @ 70% 2 REPS @ 80% REST 2 MINS 5 REPS @ 70% 3 REPS @ 80% 2 REPS @ 90%


WOD: AIN'T NO JOKE (AMRAP - Rounds and Reps) 12 MIN AMRAP 8 CHEST TO BAR 6 HSPU 4 CLEAN AND JERKS GPP - JUMPING CHEST 2 BAR + PUSH UP + FRONT SQUAT AND SHOULD PRESS FITNESS - CHEST TO BAR WITH BAND + PIKED PUSH UP + 75/55 RX - 135/95

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Crossfit Kivnon 09/14/2020

Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PUSH UPS 5 INCH WORMS Skill Work HANDSTAND PUSH UP DRILLS 20 MINS OF HAND STAND PROGRESSIONS WOD: Clean and Jerk (30 MINS ) WARM UP FOR THE WOD 2 RDS OF 6

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