CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Full Snatch
2. Conditioning – “Copacabana”
Conditioning
Copacabana (Time)
Alpha:
For Time
7 Squat Snatches (155/105)
21 Handstand Push-ups
35 Double Unders
14 Handstand Push-ups
50 Double Unders
7 Handstand Push-ups
65 Double Unders
7 Squat Snatches (155/105)
Bravo:
For Time
7 Squat Snatches (115/80)
21 Handstand Push-ups
35 Double Unders
14 Handstand Push-ups
50 Double Unders
7 Handstand Push-ups
65 Double Unders
7 Squat Snatches (115/80)
Charlie:
For Time
7 Power Snatches + OHS (95/65)
21 Seated DB Press (35/25)
:30 of Double Unders
14 Seated DB Press
1:00 Double Unders
7 Seated DB Press
1:30 Double Unders
7 Power Snatches + OHS (95/65)
Endurance
10AM ENDURANCE CLASS
10AM ENDURANCE CLASS 11.14.18 (Time)
Run 1 Lap
22 Total DB Snatches (50/35)
20 Total One Arm DB Press (50/35)
35 Double Unders
Run 2 Laps
14 Total One Arm DB Press
50 Double Unders
Run 3 Laps
8 Total One Arm DB Press
65 Double Unders
22 Total DB Snatches