CrossFit Kennett Square – CrossFit
Bee’s Knees (Time)
For Time
9-15-21-27
Calorie Row
Hang Power Clean (95/65)
Substitutions
Row: Bike Same or Run 100-200-300-400m
Hang Power Clean: Dumbbell (1 or 2), Kettlebell (1 or 2), Odd Object
Delta
Weightlifting
Hang Power Clean
Every :90 for 5 Rounds (7:30 min clock)
1 Hang Power Clean (~85%)
If you don’t have that loading available, add 1 or 2 additional reps
If you don’t have a barbell, complete 3-4 Dumbbell Hang Power Cleans dependent on loading. This can also be completed with an odd object (mulch bag, sand bag, weighted bag)
Warm-up
1)
1:00 Cardio
8 Yoga Tables
8 Lunge and Twist
2)
:45 Cardio
8 Spider/Hamstring
8 Spread Eagle
3)
:30 Cardio
8 Forearm Stretch (:03 Butt back to shoes, relax, repeat)
8 High- Lows (reach tall, swoop down – like you’re using a ski erg)
4)
Barbell/Dumbbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Back to Front Press
5 Front Squats
5 Deadlifts
5 Hang Muscle Cleans
5)
Warm-up Hang Power Clean
6)
2x
:30 Cardio
5 Hang Power Cleans