CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Push Press Warm-up
2. Conditioning – “Blitzkrieg” + “Arnold”
Weightlifting
Push Press
Working Set:
3-3-3-3
*weight is the same across sets
*warm-up to a moderately heavy triple
*also serves as a warm-up (aka save something)
Conditioning
These 2 metcons run back to back today – “Arnold” begins immediately when the 5 minutes for “Blitzkrieg” concludes. You’ll record both scores – Rounds and Reps on “Blitzkrieg” and Time on “Arnold”
A: Blitzkrieg (AMRAP – Rounds and Reps)
5 min AMRAP
10/8 Calorie Bike
10 Burpees
B: Arnold (Time)
50 Shoulder to Overhead for Time
Alpha: 135/95
Bravo: 115/80
Charlie: 95/65
Strength
6:30 PM STRENGTH CLASS
1. Strict Press – Find a heavy single
2. Power Snatch
Find an unbroken 10 rep max
Recommendation: start at 35-45%
Rest overhead only; can’t regrip off the floor. Must be continuous