CFKSQ

“Silver Lining”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Conditioning 3. Weightlifting or Core Warm-up Conditioning Silver Lining (Time) For Time: 30 Burpees 30 Toes to Bar 30 Burpees Weightlifting Three-Position Snatch (5×1) From the floor, low hang, high hang65% 1 RM or add 5-10# from last week Core Yoga Time! 15…

CrossFit

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“Smoke Alarm”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting or Stamina 3. Conditioning Warm-up Run/Row 400 2x Active Bottom of Squat Hold Post-Chain Spread Eagle Pigeon Spider Warm-up back squat Weightlifting Overhead Squat (4×3) 4×3 working set – 70% 1 RM Stamina EMOM 10 Min 0: 5 Cal Air Assault Min…

CrossFit

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“Welcome to Jamrock”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Conditioning 3. Elements Warm-up Conditioning Welcome to Jamrock (3 Rounds for reps) 3 x 6 min AMRAP 6 Power Snatch (75/55) 6 Box Jumps (24/20) Row 100m Rest 3 min between AMRAP Elements 5x 10 Hollow Rock 30 Seconds Handstand or Plank Hold…

CrossFit

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