CFKSQ

“Week 2 – Lurong 2017”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – Lurong Week 2 2. Performance & Fitness Conditioning Lurong 2017 – Week 2 (AMRAP – Rounds and Reps) 7 min AMRAP Row 500m 25 Thrusters (45/35) 15 Chest-to-Bar Pull-ups Performance & Fitness Overhead Squat 5 x 50% 5 x 60% 3 x 70%…

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Strength WOD 9.24.17

CrossFit Kennett Square – KSQ Strength Push Press (5 sets) 3×5 @ 70% 2×5 @ 75% Split Jerk (5 sets) 3 @ 65% 3 @ 70% 3 @ 75% 2×2 @ 80% Romanian Deadlift (5 sets) 5 @ 55% 5 @ 60% 3×5@ 65% *percentages based off Back Squat 1 RM

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Endurance WOD 9.24.17

CrossFit Kennett Square – CrossFit Workout of the Day Conditioning The Meat Grinder (No Measure) 33 min EMOM Min 1: 10/8 Calorie Row Min 2: 2 Suicide Sprints (1 = 5m, back, 10m, back) Min 3: 12 Box Jumps (24/20)

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