CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – “Big Clean Complex”
2. Mobility and Recovery
Weightlifting
Big Clean Complex ((1 x 1 Complex) x 6)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One rep consists of all 12 movements. Ideally, you will not drop the bar during the entire rep. Rest as needed between complexes and attempt to increase weight after each set.
KSQ30
9:15AM KSQ30
5 x 3 min Working Set
8 Double Dumbbell Power Clean (50/35)
16 Air Squats
100m Run
In remaining time, AMRAP Burpees
Rest 1 minute between rounds