CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Deadlift and Ring Dip
2. Conditioning – “Cherry Wooder Ice”
3. Accessory
Conditioning
Cherry Wooder Ice (AMRAP – Rounds and Reps)
Alpha:
12 min AMRAP
9 Ring Dips
6 Deadlifts (225/155)
3 Calorie Bike
Bravo:
12 min AMRAP
9 Station Dips
6 Deadlifts (185/135)
3 Calorie Bike
Charlie:
12 min AMRAP
9 Station Dips
6 Deadlifts (155/105)
3 Calorie Bike
Accessory
3x
10 Banded Glute Bridge Lifts
10 (total) kneeling Diagonal KB chop
KSQ30
9:30AM KSQ30
EMOM 18
Min 0: 16 Ring Rows
MIn 1: 12 Kettlebell Deadlifts
Min 2: 7/5 Calorie Bike
Strength
6:30PM KSQ Strength
1. Power Clean + Front Rack Lunge (1 Forward Step Each Leg)
4 x 45%
(4 x 55%) x 2
(3 x 60%) x 2
(2 x 75%) x 2
2. Thruster Stamina – repeat as last week, see if you can add 5# to each set
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