“Linchpin 07072018”

CrossFit Kennett Square – CrossFit

Workout of the Day

Conditioning

Linchpin 07072018 (Time)

For Time:

40 Wall Ball (20/14)

20 Pull-ups

20 Deadlifts (225/155)

30 Wall Ball

15 Pull-ups

15 Deadlifts

20 Wall Balls

10 Pull-ups

10 Deadlifts

“Twelve”

CrossFit Kennett Square – CrossFit

Workout of the Day

Conditioning

Twelve (Time)

In teams of 2

12 Total Rounds for Time (alternating each round)

12 Double Unders

12 Ring Dips

12 Box Jumps (24/20)

12 Alternating Dumbell Power Cleans (50/35)

Strength

6:30PM STRENGTH CLASS

Snatch Grip DL + Low Hang Snatch (2-2-2-2)

DL with wide-grip to power position, then lower to mid shin and full snatch
65% of Snatch

Paused Front Squat (2-2-2-2)

Pause 2 seconds at bottom

Seated Box Jump (5 reps)

Superset: Seated box jumps & Split Squats

Bulgarian Split Squat (8)

Each Leg

“Adderall”

CrossFit Kennett Square – CrossFit

Workout of the Day

Conditioning

Adderall (3 Rounds for reps)

0-9:59:

1 Mile Run + Max Clean and Jerk (135/95) in remaining time

10:00-12:59:

Rest

13:00-19-59:

800 Meter Run + Max Power Snatch (115/80) in remaining time

20:00-22:59:

Rest

23:00-27:00:

400 Meter Run + Max Thrusters (95/65) in remaining time

Endurance WOD 7.29.2018

CrossFit Kennett Square – CrossFit

Endurance

Speed Trap (AMRAP – Rounds and Reps)

22 min AMRAP

100m Run

10 Box Jumps (24/20)

10 American Kettlebell Swings (70/53)

“Huddled Masses”

CrossFit Kennett Square – CrossFit

Workout of the Day

Conditioning

“Huddled Masses” (Time)

Alpha:

For Time:

50 Toes to Bar

50 Dumbbell Front Rack Lunges (50/35)

50 Wall Balls (20/14)

50 Burpees over Dumbbell

Bravo:

For Time:

50 Toes to Bar

50 Dumbbell Front Rack Lunges (35/25)

50 Wall Balls (20/14)

50 Burpees over Dumbbell

Charlie:

For Time:

50 Toes to Bar

50 Dumbbell Front Rack Lunges (25/15)

50 Wall Balls (14/10)

50 Burpees

“Fruit Loops”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Fruit Loops”

2. Accessory

Conditioning

Fruit Loops (AMRAP – Rounds and Reps)

Alpha:

9 min AMRAP

15/12 Calorie Row

9 Clean and Jerks (155/105)

Bravo:

9 min AMRAP

15/12 Calorie Row

9 Clean and Jerks (115/80)

Charlie:

9 min AMRAP

12/10 Calorie Row

9 Clean and Jerks (95/65)

Accessory

4 Rounds (not for time)

:20 Simba Squat Hold (as heavy as possible)

10 KB Goblet Squats (as heavy as possible)

:20 Bike Sprint