CFKSQ

“Float On”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Float On” 2. Performance or Fitness (Depending on class size, half of class might start on #2) Conditioning Float On (Time) 3 Rounds for Time Row 400m 15 Handstand Push-ups Performance Front Squat 5 x 50% 5 x 60% 3 x 70% 1…

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Strength WOD 10.24.17

CrossFit Kennett Square – KSQ Strength Cluster (Barbell Cycling) Squat clean thruster5 Clusters (135/95) 3 Clusters (155/105) 1 Cluster (185/125) Rest 2:00 5 Clusters (155/105) 3 Clusters (185/125) 1 Cluster (205/135) Rest 2:00 5 Clusters (185/125) 3 Clusters (205/135) 1 Cluster (225/145) *Focus on efficiency and mechanics of movement over weight *Modify weights so heaviest…

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“Lurong 2017 – Raising the Bar Test”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Lurong Raise the Bar Test 2017” Re-Test 2. Performance & Fitness Conditioning Lurong – Raising The Bar Test 2017 (AMRAP – Rounds and Reps) 9 min AMRAP 8 Lateral Burpee Over Bar 7 Squat Cleans 6 Front Rack Lunges 5 Shoulder to Overhead…

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