CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Chip Off the Ol’ Block”
2. Mobility and Recovery
Conditioning
Chip Off the Ol’ Block (Time)
For Time
30 Hang Power Snatches
70 Double Unders
40 Pull-ups
70 Double Unders
40 Pull-ups
70 Double Unders
30 Hang Power Snatches
Alpha: 75/55
Bravo: 65/45
Charlie: 55/35, 1:00 Double Unders
Strength
6:30PM STRENGTH CLASS
1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM)
5 x 60%
(3 x 70%) x 2
3 x 75%
(2 x 85%) x 3
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 85% of Front Squat 1 RM (Last Week!)
Min 0: 1 Front Squat
Min 1: 3 Back Squats