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