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% 3 REPS @ 85% 2 REPS @ 90% REST 2 MINS 5 REPS @ 85% 3 REPS @ 90% 2 REPS @ 95%

WOD: Mary (AMRAP - Rounds and Reps) 20-Minute AMRAP of:  5 Handstand Push-ups  10 Pistols (5-L / 5-R)  15 Pull-ups


OR

WOD: 'Easy' Mary (AMRAP - Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsTHIS WILL BE OUR GPP AND FITNESS OPTION FOR TODAY'S WORKOUT


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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 SNATCH

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