CFKSQ

“Defying Gravity”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Weightlifting 2. Conditioning – “Defying Gravity” Weightlifting Split Jerk 5 x 65% 5 x 75% 3 x 85% 1 x 90% Conditioning Defying Gravity (Time) 5 Rounds for Time 9 Handstand Push-ups 30 Double Unders

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Strength WOD 11.16.17

CrossFit Kennett Square – KSQ Strength Hang Clean to Jerk (7 x 1) 3 Hang Squat Clean + 1 Jerk Every 2:00 min x 7 rounds One heavy weight for all lifts Front Squat (5 x 2) Every 2:00 x 5 rounds One heavy weight for all sets Front Squat (EMOM 3 x 1)

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“B n’ B”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “B n’ B” Conditioning B n’ B (Time) For Time: 800m Run -into- 6 Rounds 8 Front Rack Lunges (115/80) 10 Toes to Bar 12 Ab-Mat Sit-ups -into- 800m Run

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