CFKSQ

Strength WOD 2.20.18

CrossFit Kennett Square – KSQ Strength Front Squat (1 RM) Dead stop at bottom Front Squat (3 x 3) @ 1 RM dead stop front squat Rest 2 minutes between sets Bulgarian Split Squat (3 x 8) Front Rack KB 8 each leg = 1 set Tempo 3111

CrossFit

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“The Skeleton”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “The Skeleton” 2. Weightlifting Conditioning The Skeleton (Time) Alpha/Bravo/Charlie: 3 Rounds for Time Row 300m 15 Burpee Over Box (24/20) Weightlifting Squat Clean (EOMOM 10) EOMOM 10 Min 0: 3 reps 55% Min 2: 3 reps 65% Min 4: 1 rep 75% Min…

CrossFit

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“Cut and Dry”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Cut and Dry” Conditioning Cut and Dry (AMRAP – Rounds and Reps) Alpha: 20 min AMRAP 10 Overhead Squats (95/65) 10 Hang Power Cleans (95/65) 50 Double Unders Bravo: 20 min AMRAP 10 Overhead Squats (75/55) 10 Hang Power Cleans (75/55) 50 Double…

CrossFit

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