CrossFit Kivnon 200403

Warm-up

2 min jump rope or jumping jacks 10 inch worms 10 pushups 10 perfect lunges 30 Supermans 10 air squats 20 chain breakers 10 Frankensteins 30 hip thrusts

SWOD: Clean and Jerk (SQUAT CLEAN and jerk )

5x5 at 60% 25 min cap At home use a dB or kb.. if only one then do 3 squat clean and jerks per arm, or thruster what ever object you can for 5x5

WOD: Angie (Time)

For Time:  100 pullups  100 pushups  100 situps  100 air squats

At home sub kB/dB bent rows or barbell rows if you can’t do pull-ups, or sub double unders

Recent Posts

See All

Crossfit Kivnon 12/04/2020

GWOD: Handstand Walk 10 MINS TO WORK ON HS WALK TECHNIQUE IF YOU HAVE HANDSTAND WALK LOOK FOR MAX DISTANCE FOR THE DAY WOD: Metcon (Time) 3RDS 9 DEADLIFTS 12 PUSH UPS 15 BOX JUMPS GPP: 95/65 and 20

Crossfit Kivnon 12/03/2020

GWOD: Rope Climb WORK ON RC TECHNIQUE. MAX REPS IN 3:00 WOD: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6"

Crossfit Kivnon 12/02/2020

SWOD: Push Jerk 5 SETS x 3 REPS BUILD ACROSS THE BOARD FOCUS ON TECHNIQUE WOD: Squat Clean THIS IS A SQUAT CLEAN LADDER.1REP UNTIL FAILURE. YOU HAVE 3 ATTEMPTS ON THE LAST WEIGHT. WE WILL RECORD OUR

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon