CrossFit Kivnon​

SWOD- front squat 5/5/5/5/5. 25 min cap

all sets at 70% of 1 RM. Rx will be all sets at 70%

WOD- 10 min AMRAP 

10 TGU 53/35# (5 each arm)

8 kb snatches 53/35# (4 each arm)

6 burpees

9 AM Free WOD

Partners (one working at a time)

Every Other Minute on the Minute for 21 minutes (7 cycles)

Minute 1 max burpee pull-ups for 60 seconds, rest 60 seconds

Minute 2 complete 20 wall balls total 20/14

Minute 3 each complete a fence run carrying a plate 45/25

10 AM Fundamentals Class

11 AM Olympic Lifting Class

A. WOD- for time 2 rounds

50 double unders sub 120 singles 

25 sit-ups 

12 hang cleans 155/108# masters 135/83#

6 ring muscle ups sub 6 bar muscle sub 6 C2B  

B. SWOD- only 8 min to do this don't start before the clock starts ...

8 min to find 1 rm clean and jerk

SWOD- strict press 5/5/5/5/5/5 shoot for 50-60% of 1 rm for your first working set of 5

WOD- 15 min AMRAP 

5 HSPU

5 T2B sub k2e sub knees to 90

200m run

"ADAMBROWN"

Two rounds for time of:
24 deadlift 295/208#
24 Box jumps 24/20"
24 Wallball shots 20/14#
24 bench press 195/133#
24 Box jumps, 24/20"
24 Wallball shots 20/14#
24 cleans 145/103#

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

SWOD- squat clean 3-3-3-3-3-3-3 first set of 3 should be at least 70% of 1 RM

This should take the whole class, if you get done too early you didn't rest enough or go heavy enough. Move up in weight after each set you complete. 

"Jumbled throwdown" partner wod for time- there will be a time cap of 35 min

200 double unders sub 200 singles while one partner does du/su the other holds 135/93# sub 115/63#. If you drop the DL your partner must stop

100 OHS 95/63# break up as needed with partner

100 pull-ups sub 180 K2e split reps as needed with partner

50 synchronized burpees over the bar must jump over the bar with both feet and land on both feet

800m run with partner

Remember: no regular classes today! We are partnering with the San Diego Police Department to host a fundraiser for their annual Shop with a Cop event. Walk-ups are welcome! Please come out and help support locals kids!

More info here:

http://www.crossfitkivnon.com/sdpd-fundraiser 

Regular schedule resumes Sunday with open gym 9-11 am. 

A.  WOD- 

500m row for time

B.  WOD- max reps 

5 min AMRAP

10 push ups -FULL RANG OF MOTION. Elbows locked out at the top and chest hits the ground!

10 air squats

Rest 1 min

5 min AMRAP 

10 burpee pull-ups 

10 sit-ups 

Rest 1 min 

5 min AMRAP 

10 wall ball shots 20/14#

1 fence run

SWOD- 

The whole class to find:

A. 1rm back squat

B. 1rm squat snatch

You can start with either one.