CFKSQ

CrossFit Kennett Square – CrossFit


Workout of the Day

1. Weightlifting – Heavy Single or EMOM

2. Conditioning – Burpee Over Bar

Weightlifting

Your choice:

A) take 20 minutes to find a Hang Power Snatch heavy single

Or

B) E-Other-MOM 20 – 3 Snatch Grip Deadlift + 3 Hang Power Snatch

A: Hang Power Snatch (1×1)

Warm up accordingly and work your way up to a heavy single.

B: 3 Snatch Grip Deadlift + 3 Hang Power Snatch (EOMOM 20)

Every Other Minute for 20 minutes:

3 Snatch Grip Deadlift + 3 Hang Power Snatch

Weight range should be 55-75% Hang Power Snatch 1 RM

Conditioning

Burpee Over Bar Conditioning (AMRAP – Reps)

9 min EMOM

:30 AMRAP Burpee Over Bar (lateral)

Record your lowest # of reps out of the 9 sets


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