Crossfit Kivnon 09/16/2020

Warm-up 20 PASSTHROUGHS 20 PVS OVERHEAD SQUATS 10 SCORPION STRETCHES 5 WALL WALKS


Skill Work PULL UP PROGRESSIONS 20 MINS OF PULL UP PROGRESSIONS


WOD: Snatch (30 MINS) WARM UP FOR THE WOD 2 RDS OF 6 EMPTY BARBELL SNATCH DEADLIFTS 6 EMPTY BARBELL SNATCH SHRUGS 6 EMPTY BARBELL SNATCH PULLS 6 EMPTY BARBELL SNATCH CLEANS 6 EMPTY BARBELL POWER SNATCHES 6 EMPTY BARBELL SQUAT SNATCHES 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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Crossfit Kivnon 09/24/2020

Warm-up 8 MIN AMRAP 40 TOE TAPS 20 REVERSE LUNGES 3 INCH WORMS 20 ALT V UPS GWOD: Rope Climb  ROPE CLIMB PROGRESSIONS AND TECHNIQUE 5 X 3 *IF YOU HAVE ROPE CLIMBS PLEASE WORK ON THE FOLLOWING EACH

Crossfit Kivnon 09/23/2020

Warm-up FENCE RUN 10 PVC PASS THROUGHS 10 OHS WITH PVC 20 FT FRANKENSTEINS 20 FT WALKING CALF RAISES 20 FT HIGH KNEE PULLS 20 FT SHUTTLE RUNS SPECIFIC WARM UP RD 1 10 OHS WITH BAR 10 PUSH UPS RD 2

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