CFKSQ

“Pop Rocks and Coke”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting or Core 3. Conditioning Warm-up Run/Row 200 Up/Down Dog Spider/Pigeon Sampson Pike Straddle Lying Knee Hug and Twist (spread eagle w/o straight leg) Weightlifting Overhead Squat (4×3) Working set is 4×3; week 1 working set all reps at 65% 1 RM Core…

CrossFit

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“Buzzsaw”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Conditioning 3. Weightlifting or Stamina Warm-up 3x Run/Row 100 Yoga Table Kip Swings Hip Series x 3 Dislocate Drill: Power Cleans Conditioning Buzzsaw (Time) 10-8-6-4-2 Toes to Bar 5-4-3-2-1 Power Clean (80% 1 RM) Weightlifting Front Squat (5×5) Working set 5×5; week 1…

CrossFit

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“Cuyahoga”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Warm-up 2. Weightlifting or Core 3. Conditioning Warm-up Run/Row 200 Dislocate Inlocate Around the World Glute Bridge Lift Spider Elbow Drop w/ Barbell Good Mornings Bottom of Back Squat Hold Press and Reach Weightlifting Three-Postion Power Cleans (5×1) Every 2 minutes on the minute: Power…

CrossFit

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