Crossfit Kivnon 09/14/2020

Warm-up 20 PASS THROUGHS 20 AIR SQUATS 10 PUSH UPS 5 INCH WORMS


Skill Work HANDSTAND PUSH UP DRILLS 20 MINS OF HAND STAND PROGRESSIONS


WOD: Clean and Jerk (30 MINS ) WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL CLEAN DEADLIFTS 6 EMPTY BARBELL CLEAN SHRUGS 6 EMPTY BARBELL CLEAN PULLS 6 EMPTY BARBELL MUSCLE CLEANS 6 EMPTY BARBELL POWER CLEANS 6 EMPTY BARBELL SQUAT CLEANS WE ARE LOOKING FOR YOUR 1 REP MAX. YOU WILL HAVE 30 MINUTES TO WARM UP AND LOOK FOR THAT 1 RM REMEMBER THAT 1 RM IS TO BE USED AS A REFERENCES FOR FUTURE WORKOUT PERCENTAGES. YOU WILL HAVE ALSO PLEASE BE SAFE. LISTEN TO YOUR BODY AND PUSH YOUR LIMITS, YES! BUT PROTECT YOURSELF AND YOUR BODY FIRST.

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