- Oct 1, 2020

Crossfit Kivnon 10/02/2020

Warm-up 2 RDS 2 MINS OF ROWING 10 BANDED PASS THROUGHS 10 PULL APARTS 10 FRONT SQUATS WITH PVC 10 PUSH PRESSES WITH PVC

SPECIFIC WARM UP THRUSTER WARM UP 5 EB FRONT SQUAT 5 EB PUSH PRESS 5 EB THRUSTERS WITH PAUSE IN FRONT RACK 5 EB THRUSTERS (CYCLING) C2B WARM UP 5 KIP SWINGS 2 KIP SWINGS + 1 PULL UP 2 kIP SWINGS + 1 C2B UPS THEN 2 RDS 5 THRUSTERS 3 C2B PULL UPS

WOD: FRIENDLY FRAN (Time) 3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb. M 115 lb.GPP - 3 RDS: 15 THRUSTERS @ 45/35 15 RING ROWS FITNESS - 3 RDS: 15 THRUSTERS @ 75/55 15 C2B WITH A BAND RX - 3 RDS: 21 THRUSTERS @ 95/65 21 C2B RX+ - AS PRESCRIBED

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Crossfit Kivnon 10/16/2020

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Crossfit Kivnon 10/15/2020

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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