WORKOUT OF THE DAY
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SWOD: 

a)Squat Clean (2/2/2/2/2 all sets at or above 85% of 1 rm)
B)Push Jerk (2/2/2/2/2 all sets at or above 85%)
If you don’t have a 1RM push jerk the. Pick a weight that is a challenge for all sets... meaning if you can do it 3-4 times then go up in weight be fore you start your working sets


U will have the whole class for the SWOD... if you finish early which u shouldn’t but if you do...

WOD- AMRAP 200m farmer carry holding two 70/53# kbs until class is over
1 completed round is 1 completed 200m farmer carry 

HERO WOD “Donny”
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

225/155
Masters 185/105
40 min cap 


SWOD Back Squat (3/3/3+..... 25 min cap)
1 set at 70% of 1 rep max
2 set at 80% of 1 rep max
3 set at 90% or above this set is an AMRAP SHOOT FOR 3+


WOD-“Fran “21-15-9
Thrusters, 95# / 65#
Pull-ups
15 min cap—— Incase you missed Tuesday u have the option of doing Fran today

Partner wod- 15 min AMRAP:  Max calorie row with partner... at every 20 calories rowed complete 20 hand release push ups with 45/25# plate on your back... share reps with your partner 


SWOD- 1 rep max cluster ... squat clean into a thruster... no jerk or push press during the cluster
20 min cap... will get
You warmed up for "Fran"


WOD-“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups
15 min cap- this is a sprint scale accordingly... 

SWOD- Bench Press ( 5 rep max )
20 min cap


WOD- 20min AMRAP (AMRAP - Rounds and Reps)
400m run
9 burpees
7 t2b
5 hang to oh 95/65 

SWOD- Push Jerk (8/7/6/5/4/3)
25 min cap

WOD- EMOM FOR 12 min
10 Du sub 30 singles
8 kB swings 53/35#
5 box jump 24/20"

rx+
70/53# kB
30/24" box
Count only completed rounds 


WOD- 4 rounds for time 15 min cap
400m run
5 snatch (power or squat) 135/95
5 burpees

SWOD-Back Squat 3x5—(5/5/5+)see rep scheme.....25 min cap
1st working set 65%
2nd working set 75%
3rd working set 85% AMRAP

Record total number of reps for your last set of 5 and weight 

Hero wod Wednesday!! 40 min cap
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here 

BENCHMARK WOD- 
“Angie”
For Time: 25 min cap
100 pullups
100 pushups
100 situps
100 air squats

Scale accordingly


Mobility
Post wod ...15 min to roll out, smash, stretch whatever may be tight, sore etc 

SWOD- Squat Clean (4/4/4/4/4 )
30 min... all 5 sets at or above 70%


Partner WOD- 15 min AMRAP
20 medball sit ups 20/14# pass ball back and forth
20 thrusters 95/65 masters 75/35 - split reps as needed
20 cal row- share work as needed with partner
1 farmers carry with two kbs 70/53#
to fence and back ... both go to fence and back split the carry as needed 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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