CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Squat Snatch + Overhead Squat
2. Conditioning – “Ain’t No Fool”
3. Mobility
Weightlifting
Snatch + Overhead Squat
1-1-1-1 (building)
*between the warm-up and working set, you’re really just building up to a heavy single until you feel warm for the metcon
*If you’re still working on a full squat snatch, power snatch it and overhead squat twice
Conditioning
Ain’t No Fool (Time)
Alpha:
For Time
Row 1000m
10 Squat Snatch (135/95)
20 Overhead Squats (135/95)
Bravo: 95/65
Charlie: Power Snatch + 2 Overhead Squats (75/55)
Last performed: 4/1/2017
KSQ30
15 min AMRAP
Row 400m
10 Ring Rows
20 Goblet Squats (as heavy as possible)