“Cherry Wooder Ice”

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

Front Rack Lunge

Thruster (1×10)

Thruster (1×8)

Thruster (1×6)

Thruster (1×4)

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