“Blitzkrieg” + “Arnold”

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

Shoulder Press

Power Snatch

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