CFKSQ

Strength WOD 4.13.17

CrossFit Kennett Square – KSQ Strength Push Press + Push Jerk (15 minutes) Build to a heavy complex Back Squat (4 sets) 6 @ 65% 4 @ 75% 2 @ 85% max reps @ 83% Accessory 3 Rounds max time L-sit hold 8-10 strict toes to bar 8-10 ring V-out

CrossFit

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“1000 Double Unders”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “1,000 Double Unders” 2. Core (if time permits) Conditioning 1000 Double Unders (Time) 1,000 Double Unders for Time Endurance Today’s Endurance class will be the same as the CrossFit classes

CrossFit

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Strength WOD 4.11.17

CrossFit Kennett Square – KSQ Strength Snatch + Overhead Squat (12 EMOM) @ 70-80% of 1 RM Snatch Deadlift (5 sets) 10 @ 50% 10 @ 60% 10 @ 65% 8 @ 75% 6 @ 80% Accessory 3 Rounds 8-10 Banded Good Morning 8-10 Supine Ring Row 8-10 Hip Extension

CrossFit

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