CrossFit Kivnon 200424


Warm-up

3 rounds 10 pushups 10 air squats 10 sit-ups 10 lunges 10 Supermans


SWOD: Clean and Jerk (SQUAT CLEAN AND JERK)

At home if you don’t have that much weight shoot for 3 sets of 10 If only dB or kB do 3 sets of ten thrusters one arm or two if you have 2 ... if no weight sub 3 sets of 10 jumping air squats


WOD: Metcon (Time)

4 rounds for time 1 rope climb 5 man makers 50/35 100m farmers carry 50/35 1 ring muscle up

AT HOME 4 rounds for time 1 rope climb =SUB 5 air squats + 5 rows with kB dB or barbell or 5 airsquats + 5 pushups 5 man makers =50/35 sub 5 burpees if no kB or dB 100m farmers carry 50/35 =sub 1 min static hold  with kB/dB or 1 min jump rope or jumping jacks 1 ring muscle up =sub 5 c2b or 10 rows or 5 rows + 5 dips

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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

Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

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