CFKSQ

Strength WOD 1.18.18

CrossFit Kennett Square – KSQ Strength Pause Snatch (6 sets) 2×2 @ 72% 2×2 @ 76% 2×2 @ 80% *pause one second at knee level Back Squat (EMOM x 5) 5 reps @ 74%

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“Bat Signal”

CrossFit Kennett Square – CrossFit Workout of the Day 1. Conditioning – “Bat Signal” Conditioning Bat Signal (Time) Alpha: 5 Rounds for Time 18 Alternating Pistols 15 Pull-ups 12 5m Shuttle Sprints Bravo: 5 Rounds for Time 18 Modified Pistols 15 Pull-ups 12 5m Shuttle Sprints Charlie: 5 Rounds for Time 18 1-Leg Step Ups…

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“Borax”

CrossFit Kennett Square – CrossFit Workout of the Day Conditioning Borax (4 Rounds for reps) 4 Rounds 1:00 max rep Hang Power Snatch (135/95) 1:00 max rep Bar-Facing Burpees Add Snatches and Burpees together for each round.

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