top of page
    • Sep 13, 2020

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.

Recent Posts

See All

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

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

bottom of page