“Can Opener”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Can Opener”

2. Accessory

Conditioning

Can Opener (Time)

Alpha:

For Time

4-8-12-16-20

Alternating Pistols

Alternating Dumbbell Hang Clean and Jerks (50/35)

Bravo:

4-8-12-16-20

Alternating Pistol Mod

Alternating Dumbbell Hang Clean and Jerks (35/25)

Charlie:

4-8-12-16-20

Alternating 1-Leg Step-ups

Alternating Dumbbell Hang Clean and Jerks (25/15)

Accessory

3x

10 Psoas Marches

8 Atomic Sit-ups (weighted or unweighted!)

KSQ30

18 min EMOM

Min 0: 10 Dumbbell Hang Clean and Jerks

Min 1: 15 Air Squats

Min 2: Sprint 100m

Strength

6:30PM KSQ Strength

1. Power Clean + Front Rack Lunge (1 Forward Step Each Leg)

4 x 45% of weight used last week

(3 x 50%) x 2

(3 x 60%) x 2

(3 x 70%) x 2

2. Thruster Stamina

10 unbroken reps

8 unbroken reps

6 unbroken reps

4 unbroken reps

(Each as heavy as possible)

*warm-up first and get a feel, then start at your 10 and continue to increase, if possible

Front Rack Lunge

Thruster (1×10)

Thruster (1×8)

Thruster (1×6)

Thruster (1×4)

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