WORKOUT OF THE DAY
RSS Feed

SWOD- push press. 15 min cap

5x3. All sets at 85% or above

“Dt” for time

5 rounds for time

12 deadlifts 155/103# masters 135/73#

9 hang power cleans 155/103# masters 135/73#

6 push jerks 155/103# masters 135/73#

9 AM Free Class - 

20 minute EMOM 

Minute 1    fence run

Minute 2    15 jumping air squats

Minute 3    30 seconds plank

Minute 4    10 pull-ups 

Minute 5    10 burpees

Minute 6    15 sit ups 

Minute 7    10 box jumps

Minute 8    15 push-ups

Minute 9    10 walking lunges

Minute 10  30 seconds paleo chair

1000 - 1200 open floor for members with coaching available.  

EMOM (every minute on the minute) for 10 minutes

1 snatch grip high pull
1 hang squat snatch
1 overhead squat

155/103 (Masters 115/83)

then - 

20 Minute AMRAP

Partners

1 round =

One of you will be rowing 500m
While the other holds top of deadlift
then
10 clusters (squat clean into a thruster)

Split up the rowing and clusters as necessary between the two of you, one round is 500m and 10 clusters, however ya'll want to do it.

Use 95/63 (Masters 75/33)

Bench Press (10/9/8/7/6)

Work quickly!  18 minute cap.  Work on both the bench press and weighted pull-up.

Weighted Pull-ups (5/5/5/5/5)

Then - 

8 minute AMRAP

5 wall ball shots 20/14
5 HSPU (sub 3 wall walks or 5 L sit press w DB)
5 med ball sit-ups 20/14

Rest 5 minutes.

Clean and Jerk

(8 minutes find 1 rep max.  )

Welcome to Paul's Retirement Party!

29 years worked = 29 minute AMRAP

10 bodyweight deadlifts

20 double-unders

10 bar facing burpees

20 double-unders


SWOD-
Push Press (5x5 at 75% (or higher) of 1 rep max push press.)
All 5 sets at same weight. 20 minute cap.


WOD-
3 rounds for time -

10 Push Jerk 135/93 (Masters 115/63)
10 T2B sub K2(E) sub K2(90)
10 Alternating, Hang DB Power Snatch 50/35 

Don’t forget the hero wod MANION is happening 9am Sunday!! 

SWOD- squat clean 10/9/8/7/6/5 20 min cap... work quickly. Shoot for a 5 rep max! This should be touch n go, if you drop the bar just pick it right back up... no resting 

WOD- 12 min AMRAP

3 squat cleans 205/143# masters 145/93#

6 pull-ups sub banded pull-ups 

9 push ups 

9 AM Free Class

Death by Burpees

Death by Box Jumps

Death by 10m Shuttle Runs

1000 - 1200 Open floor for members with coaching available.   

Overhead Squat

Work up to a heavy 2 rep max.

Suggested rep scheme 5 5 5 2 2 2 2 2 etc.  

Then - 

Not for time - 

Run 2,000 meters 

or 

Row 2,500 meters

At a comfortable pace. 

psssssst...... It's Chipper time!

For time, and you gotta earn that barbell- 

50 Wallballs 20/14

50 Double-unders 

40 Burpees

40 Walking Lunges (just BW)

30 Toes to Bar

30  KB Swings 53 / 35

20 Power Cleans 

20 Deadlifts

10 Front Squats

10 Ground to Overhead

5 Snatches (power or squat)

5 Back Squats

3 Rope Climbs

3 Muscle-ups (Bar or Rings)

155 / 103 barbells (125 / 83 masters)

40 minute time cap if needed. 

Please reload

Subscribe to Our WOD

8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

Privacy Policy

© 2020 by CrossFit Kivnon.

  • White Facebook Icon
  • White Instagram Icon
  • White Yelp Icon