“Big Things”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Big Things”

2. Accessory

Conditioning

Big Things (AMRAP – Reps)

Alpha/Bravo/Charlie:

3 Rounds for Reps

1 minute Air Squats

1 minute Box Jump Overs (24/20)

1 minute Walking Lunge Steps

1 minute Ab-Mat Sit-ups

1 minute of Rest

Accessory

2x

10 Tall Kneeling Zottman Curls

10 Upright Dumbbell Rows

Strength

6:30PM STRENGTH CLASS

Snatch (14 Minute EMOM)

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (74-77-80%)

Minute 8: Rest

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

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

Snatch Pull (6 x 1)

(77-80-83-86-86-86)

3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat (3×9 (70-74-78%))

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