CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Chutes and Ladders”
2. Accessory
Conditioning
Chutes and Ladders (AMRAP – Rounds and Reps)
Alpha:
12 min AMRAP
3-6-9-12-18…
Ring Dips
Plate Ground to Overhead (45/25)
10m Handstand Walk after each round
Bravo:
12 min AMRAP
3-6-9-12-18…
Station Dips
Plate Ground to Overhead (45/25)
20m Stiff-Leg Bear Crawl after each round
Charlie:
12 min AMRAP
3-6-9-12-18…
P-Bar Dips
Plate Ground to Overhead (25/15)
20m Stiff-Leg Bear Crawl after each round
Accessory
3x
25m 1-arm Overhead Inverted KB Walk (then switch hands and go back)
5 Bar Muscle Ups and/or attempts (or your most challenging level of pull-up and/or attempts)
Strength
6:30PM STRENGTH CLASS
Front Squat (1 Set Every 2 Minutes)
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep @ 93-95%
Power Snatch + Hang Squat Snatch + Squat Snatch (6 Sets, On the 2:00:)
60% – 65% – 70% – 75%x3
Back Squat (6 Sets of 2)
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.