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)