CFKSQ

Strength WOD 9.21.17

CrossFit Kennett Square – KSQ Strength Power Snatch (4 sets) 3 @ 60% 3 @ 70% 2×3 @ 75% Snatch Grip Deadlift (5×5 ) @ 85% * 3 sec pause in power position Back Squat (Build to a heavy single) 15-20 minutes

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“WODs with Friends”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “WODs with Friends” Conditioning WODs with Friends (AMRAP – Rounds and Reps) 20 min AMRAP In teams of 2: 60 Russian Kettlebell Swings (70/53) 40 Power Snatch (95/65) 20 Handstand Push-ups Endurance Today’s Endurance class will be the same as the other classes.

CrossFit

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‘Hoover Dam”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Weightlifting – Deadlift Warm-up 2. Conditioning – “Hoover Dam” Weightlifting Deadlift (1×3) 1×7 45% 1×5 65% 1×5 75% 1×3 85% Conditioning Hoover Dam (Time) For Time: 9-7-5 Deadlift (315/225) 15-15-15 Hand-Release Push-ups 21-15-9 Calorie Row

CrossFit

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