CrossFit Kivnon 200410

Warm-up

Go for a ten min run or ten min of jumping rope 3 rounds of 20 air squats 10 push ups 5 burpees


SWOD: Shoulder Press (6 sets of 3reps at or above 75%)

At home use a kB or dB and strict press it... if it’s light do 4 sets of 10 Or use a jug of water or something heavy and shoulder press it 4x10


WOD: Metcon (Time)

For time 3 rounds 200m run/row at home sub 1 min run or 1 min of jump ropes or 1 min jumping jacks 1 round of bear complex which is equal to 7 sets of the follow complex: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Rx is 135/95 At home find something whether it’s a dB or kB or a jug of water or a backpack filled with something

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Crossfit Kivnon 12/31/2020

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR

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