Crossfit Kivnon 08/21/2020

Warm-up 10 MIN AMRAP 10 DL 10 HANG CLEANS 10 PUSH PRESS 10 GOOD MORNINGS 10 AIR SQUATS THEN BUILD UP TO 50% OF C & J TO BEGIN WAVE

SWOD: Clean and Jerk  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: CRAZY 8's (Time) BUY IN: 400 M RUN/500M ROW or SKI 3 RDS 8 DEVIL PRESS 8 BOX JUMPS 8 PISTOLS CASH OUT: 400 M RUN OR 500 M ROW/SKI GPP - RUSSIAN KB SWINGS + STEP UPS + AIR SQUATS FITNESS - LIGHT DBS + 20 INCH BOX JUMP + PISTOL TO TARGET RX - DEVIL PRESS (50s/35s) + 24/20" BOX JUMP


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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

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