CFKSQ

“Sauced”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting 3. Conditioning Weightlifting Clean and Jerk (1×2, 1×2, 1×2, 1×1, 1×1) 1×2 65% 1×2 70% 1×2 75% 1×1 80% 1×1 85% Conditioning Sauced (Time) For Time: 24-18-12-6 Overhead Lunge (95/65) Wall Ball (20/14)

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“Krispy Kreme”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting 3. Conditioning Weightlifting Back Squat (1×3, 1×3, 1×3, 3×3) 1×3 60% 1×3 70% 1×3 75% 3×3 80% Conditioning Krispy Kreme (Time) 10 Rounds for Time 25m Med Ball Run (20/14) 25m Sprint 2 Bar Muscle Ups Endurance Metcon (AMRAP – Rounds and…

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Strength WOD 12.13.16

CrossFit Kennett Square – KSQ Strength Three Position Clean and Jerk (2-2-1-1-1) Perform a Jerk on the last Clean at each position 50%-2 60%-2 65%-1 70%-1 75%-1 Percentages based off of Clean Split Jerk (5×4) From Rack 50%-4 60%-4 65%-4 70%-4 75%-4 Snatch Pull (5×3) Percentages based off of Snatch 60%-3 70%-3 75%-3 80%-3 85%-3

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