Crossfit Kivnon 09/09/2020

Warm-up 7 MIN AMRAP FENCE RUN 20 PASSTHROUGHS 10 OHS SQUATS 5 INCH WORMS THEN 2 RDS WITH BARBELL 6 EB SNATCH DEADLIFT 6 EB SNATCH PULL 6 EB SNATCH HIGH PULL 6 EB MUSCLE SNATCH 6 EB OHS 6 EB SNATCHES


SWOD: Snatch  5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% REST 2 MINS 5 REPS @ 80% 3 REPS @ 85% 2 REPS @ 90% REST 2 MINS 5 REPS @ 85% 3 REPS @ 90% 2 REPS @ 95%


WOD: PIZZAIOLO (AMRAP - Rounds and Reps) 12 MIN AMRAP 12 FRONT RACK LUNGES 10 BURPEE BOX JUMPS 8 C2B GPP - 45/35 + BURPEES + RING ROWS FITNESS - 75/55 + BURPEE TO TARGET + BANDED CHEST TO BAR RX - 115/85

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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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