“Chutes and Ladders”

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.

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