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.