CrossFit Kennett Square – CrossFit
CrossFit
1. Weightlifting – Clean Sweep Complex
2. Conditioning/Testing – 1 minute of Power Cleans
Weightlifting
Clean Sweep Complex
3 Hang Power Cleans +
2 Power Cleans +
1 Squat Clean
Build up to a working set of:
3-3-3-3-3 (across)
One set of 3 complexes every 3 minutes on a 15 minute running clock.
You must stay on the bar for 1 rep; 10-second rule between reps
1 rep = all 6 movements
Conditioning
1 minute of Power Cleans (AMRAP – Reps)
As Many Power Cleans as Possible in 1 minute
95/65
KSQ30
9:15AM KSQ30
14 min AMRAP
6/4 Calorie Bike
8 Double Dumbbell Power Cleans
6/4 Calorie Row
8 Dumbbell Step Ups