Bench Press Heavy Single

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Bench Press Heavy Single

2. Conditioning – 50 “Perfect” Push-ups for Time

Weightlifting

Bench Press

Conditioning

50 “Perfect” Push-ups (Time)

For time, complete 50 “Perfect” Push-ups

Perfect Push-up Criteria (Rx)

– Feet Together

– Tension through entire ascent and through entire descent (including at the bottom)

– Chest touches floor

– Full lock out of elbows at top

– Hips in line with shoulders at all times

Strength

6:30PM STRENGTH CLASS

Squat Clean (14 Minute EMOM)

Minutes 1-2-3: 3 Squat Cleans (64-67-70%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (74-77-80%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Clean (84-86-88%)

Minutes 12-13-14: 1 Squat Clean (84-86-88%)

Front Squat (1 Set Every 2 Minutes)

2×4 @ 76%

2×3 @ 81%

2×2 @ 86%

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