CrossFit Kivnon 200518

Warm-up

2 min jumping jacks or row 2 rounds 10 air squats 10 pushups 10 sit-ups


SWOD

Back Squat (5 x2 at 90% or above )

40 min cap

Bench Press (5 x2 bench press at 90% or above)

WOD: Metcon (AMRAP - Rounds and Reps)



This is optional... WOD- 10 min AMRAP 10 kb/dB alternating power snatch 53/35 10 alternating lunges with same kB/dB 10 push ups

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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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