- Sep 8, 2020

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 10/16/2020

Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

Crossfit Kivnon 10/15/2020

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

Crossfit Kivnon 10/14/2020

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