“Choco Taco”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Front Squat

2. Conditioning – “Choco Taco”

Weightlifting

Front Squat

– Exact same as back squat last week

– Sets of 2 are at same weight

– Increase weight and then sets of 1 are at same weight

Conditioning

Choco Taco (AMRAP – Rounds and Reps)

Alpha/Bravo:

5 min AMRAP

7/5 Calorie Bike

5 Handstand Push-ups

Charlie:

5 min AMRAP

7/5 Calorie Bike

5 Seated Dumbbell Press (35/25)

KSQ30

9:15AM KSQ30

7 x 1:00 on/1:00 off

10 Dumbbell Press (As Heavy As Possible)

As Many Bike Calories As Possible

Strength

6:30PM KSQ Strength

1. Push Press (week 1 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)

5 x 45%

(3 x 55%) x 2

(3 x 65%) x 2

4 x 75%

2. 30 Strict Ring Dips (not for time – for form and quality)

Push Press

Previous Post:

«

Next Post:

»