CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 9 – January Push-up Challenge
2. Weightlifting – Overhead Squat
3. Conditioning – “86ed”
Weightlifting
Overhead Squat (4×4)
Working Set:
4-4-4-4
*Weight is the same across all 4 working sets
*Build up weight in warm-up to a challenging 4
*Rest 1:30-2:00 between working sets
Conditioning
86ed (Time)
For Time
5 Burpee Over Box
15 Toes to Bar
10 Burpee Over Box
12 Toes to Bar
15 Burpee Over Box
9 Toes to Bar
20 Burpee Over Box
Alpha/Bravo: 24/20″ Box
Charlie: 20/12+” Box
Strength
6:30 PM STRENGTH CLASS
1. Strict Press
5 x 60%
(5 x 70%) x 2
4 x 75%
(2 x 85%) x 3
2. Power Snatch
6 x
AMRAP at 70% 1 RM
Record the highest number of reps completed and the weight used for all sets