CrossFit Kennett Square – CrossFit
CrossFit
1. Weightlifting – Deadlift
2. Conditioning – “Blue Coat”
Weightlifting
Deadlift
Working set:
3-3-3
– Build up to a heavy, connected triple
– Repeating that connected triple (same weight) two additional times
– Rest about 2 minutes between efforts
Conditioning
Blue Coat (Time)
Alpha:
For Time
21-15-9 Deadlifts (225/155)
30-30-30 Lateral Bar Hops
21-15-9 Barbell Push-ups
30-30-30 Lateral Bar Hops
Bravo: Deadlift (185/135)
Charlie: Deadlift (155/105); Lateral Line Hops