CrossFit KIVNON 200501


SWOD: Clean and Jerk (SQUAT CLEAN AND JERK)

DE-LOAD 4 sets of 5 at 40% of 1 rep max At home sub squat clean and jerk with a kB or dB if you have no barbell.. if you don’t have either do a squat and a press with whatever you can find

WOD: Metcon (Time)

5 rounds for time 10 kB swings 53/35 use a dB or sub a hang to oh with a jug of water or sub jumping jacks 10 ghd sit-ups sub sit-ups at home 10 burpees 10 box jumps 24/20" sub step ups


Optional wod if sore from Manion

A) 5x5 bench sub 6x10 pushups B) 5x5 bent row with barbell or kB or dB sub find something and do rows with it C) 5x10 behind the head tricep extensions or skull crushers at home find a jug of something and work your triceps with it Record total reps

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