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%