CFKSQ

Strength WOD 2.14.17

CrossFit Kennett Square – KSQ Strength Snatch (10 Sets) 1×1-60% 1×1-70% 1×1-75% 1×1-80% 1×1-85% 1×1-90% 1×1-95% 1×1-80% 1×1-85% 1×1-95% Snatch Pull (3 Sets) 3×2-105% Front Squat (5 Sets) 1×3-80% 1×2-85% 3×1-90% *Warm Up to 80% if need be

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“Salsa Verde”

CrossFit Kennett Square – CrossFit Strength and Skill EMOM 10 Min 0: 1-3 Ring Muscle Ups Min 1: 4 1-arm KB or DB Strict Press each arm Muscle-ups (EMOM) Ring Muscle Up. Conditioning Salsa Verde (Time) 3 Rounds for Time 200m Row 15 Push Jerks (115/80) 5 Wall Climbs

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“Castle Rock”

CrossFit Kennett Square – CrossFit Conditioning Castle Rock (3 Rounds for reps) 6 min AMRAP 7 Pull-ups 8 Squat Cleans (115/80) Rest 2 minutes 1 min Max Rep Pull-ups Rest 1 minute 1 min Max Rep Squat Cleans (115/80) Weightlifting Push Press (2 x (1×3), 3×3) 1×3 60% 1×3 65% 3×3 70% This is a…

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