“Buzz”

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.

Back Squat (3 Sets of 9 (67-71-75%))