“86ed”

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

Shoulder Press

Power Snatch

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