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 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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