WORKOUT OF THE DAY
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SWOD- Squat Snatch (3/3/3/3/3 shoot for all sets at or above your 80%)
This will be heavy!!
35 min cap


WOD- 10 min AMRAP (AMRAP - Rounds and Reps)
10 kB deadlifts 70/53 masters 53/35
8 sit-ups
6 kB squats 70/53 masters 53/35
4 burpees 

OPEN WOD WEDNESDAYS!  

This week we are going to start recycling the CrossFit Open workouts.  

Next week we will start running partners and judging / scoring for the Wednesday WODs.

We will run the WODs twice, once for each of you to get everyone used to the Friday formats once the open starts.   

Open WOD 12.3

18 Minute AMRAP 

15 box jumps. 24/20

12 push press  115/75

9 toes to bar 

SWOD-Split Jerk -1 rep max 20 min cap

WOD- for time... 8 min cap
21-15-9
kB snatch 53/35#
Pushups

SWOD after the WOD-
10 min to find 3 rep max back squat 

SWOD-Overhead Squat 5/5/5/5/5 all sets at or above 70% of 1 rm
30 min cap

WOD- 10 min AMRAP
5 pull-ups
5 G2oh 135/95 masters 95/65#
1 fence run 

9 AM Free WOD !

Partners, 1 working at a time, runs together. 

40 air squats

200m run

20 situps 

200m run

10 burpees

10 AM Member's WOD

OLY Drills -  

Clean receiving position 

Front Squat

Drives from the bottom 


SWOD- Split Jerk (3-3-3-3-3-3 all sets at 80% of 1 rm or above)
We are doing short strength progressions because of the open

25 min cap
 

WOD- “Karen”
For Time:
150 Wall-Ball Shots, 20# / 14#
15 min cap 

WOD- AMRAP... as many REPS as possible
5 min AMRAP
10 kB swings 53/35#
10 push ups


Rest 5 min


5 min AMRAP
10 cal row
10 HSPU


Rest 5 min


5 min AMRAP

10 double unders sub 40 singles
10 sit-ups 

HERO WOD WEDNESDAY “Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95/65
800 meter run
21 Thruster, 95/65
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. 

A. WOD- for time
18-15-12-9
Deadlift 225/165
Push ups
8 min cap


B. WOD- for time
21-15-9-9-15-21
Box jumps 24/21"
Hang power snatch 95/65#
12 min cap

C. 1 rep max
Hang Clean (This is a hang SQUAT clean )
7 min cap 

SWOD-Squat Snatch (5/5/5/5/5 sets at or above 70%)
25 min cap work quickly

WOD- EMOTM for 10 min
2 back squat 75% of 1 rep max back squat
4 burpees 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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