CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Power Clean
2. Conditioning – “Buzz”
3. Accessory
Conditioning
Buzz (Time)
50 Power Cleans for Time
Alpha: 155/105
Bravo: 135/95
Charlie: 115/80
Last performed: 6/27/17
Accessory
EMOM 12
Min 0: :30 Farmer’s Carry Hold (as heavy as possible)
Min 1: :25 Bar Hang (L-Hang if extra challenge needed)
Strength
6:30PM STRENGTH CLASS
Snatch (14 Minute EMOM)
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Snatch Pull (6 sets of 1)
(74-77-80-83-83-83%)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.