CrossFit Kennett Square – CrossFit
Delta
7 & 7 (AMRAP – Rounds and Reps)
7 min AMRAP
7 Overhead Squats (95/65)
7 Bar-Facing Burpees
Substitutions
Overhead Squat: 1-arm Dumbbell or Kettlebell / Broomstick
Weightlifting
Power Snatch
Every :90 for 6 Rounds (9 minute clock)
2 Reps at 70-75%
– If you can’t hit the loading, increase the reps to 3 or 4
– If you don’t have a barbell, dumbbell or kettlebell snatches or odd-object ground to overhead are okay (4-6 reps)
Warm-up
1)
2 minutes of Cardio
2)
10 Lateral Lunges
10 Good Mornings
10 Spider/Pigeons
10 Toe Grab Squat and Reach
10 Dislocates
10 Wide Grip Behind the Neck Push Press
10 Sots Press
10 Overhead Squats
3)
2 minutes of Cardio
4)
20 Lateral Hops
8 Hand-Release Push-ups
8 Groiners
8 Up-Downs
8 Burpees
5)
Warm-up OHS weight
6)
2x
4 Overhead Squat
4 Bar-Facing Burpees
Cool-Down
:30 Bar Hang or Wall Reach Stretch
:30 Barbell Child’s Pose