“Chip Off the Ol’ Block”

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

Power Clean + Hang Power Clean

Front Squat

Back Squat

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