9/30/16

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 400 m row 10 PVC clean and jerks 10 band passes 10 groiners 400m row 10 int/ ex rotation 3 rounds Snatch Grip Deadlift (EMOM x 10, 3 SGDL) HAP Metcon (Time) 4 rounds, for time 10 C&J, 135/85 (power...

Thursday

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 5 min Foam Roll IT Band Triceps 2 Rounds 500m Row 20 Pass Thrus Single Arm DB Floor Press (5 Sets of 10 Reps per arm) Lay flat on back and keep elbow at a 90 degree angle from body. Press straight...

OGW 9/28/16

CrossFit Koinonia, CFK Yoga – Open Gym Metcon (Time) 21,15,9 of: dead lift power cleans push jerks RX: 135/95 Scale: 105/75 time cap: 20...

Tuesday

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 4 Rounds 200m Row 10 Muscle Clean and Press w/ PVC 10 Spider man walks 10 Arm Circles Power Clean ( 8 Min EMOM 2 Reps @ 75%) If you do not know your 1rm then slowly add weight each over the 8 rounds...

Monday

CrossFit Koinonia, CFK Yoga – CrossFit Warm-up (No Measure) 4 Rounds 5 Muscle Snatch w/ PVC 5 Power Snatch 5 OHS 5 Split Leg Good Morning Metcon (Weight) EMOM 8 min Muscle Snatch + Hang Power Snatch + OHS 1 + 2 + 1 75/35# Metcon (3 Rounds for reps) 3 Rounds 1...