Saturday

CrossFit Koinonia – CK Power Skill Practice Warm-Up Spend 10 minutes working up to a challenging pause snatch (pause 3s at or just below the knee), plus hang squat snatch, plus overhead squat. Or perform 2 cycles per minute for 6 mintues (at 50-60%) Warm-up...

18.1

CrossFit Koinonia – CK Power Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 (Ages 16-54) (AMRAP –...

Friday

CrossFit Koinonia – CK FIT Warm-up (No Measure) WARM-UP (12) 10 Minute AMRAP of: 2 Pull Ups (jumping) 4 KB Deadlifts (moderate to heavy) 8 Box Dips (24) 16 Box Jumps (24/20) 32 Mountain Climbers (1+1=2) Metcon (AMRAP – Reps) – 60 seconds, 1x through Wall...

Thursday

CrossFit Koinonia – CK FIT Warm-up (No Measure) WARM-UP (15) 400m Run then Descending Ladder from 10 to 1 of: Wall Walks, V Ups, Squats Metcon (No Measure) BUY IN: 26 Squat Jumps Then CIRCUIT (15) – 30 seconds each, 2x through – Run 200m After Each Round KB...

Thursday

CrossFit Koinonia – CK Power Warm-up (No Measure) 3 sets of 15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge Skill Practice Warm-Up Spend 8 minutes working up to a challenging jerk out of the...