CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Push Jerk
2. Conditioning Testing – Max-Cal Row
Weightlifting
Push Jerk
Working Set: 5-1-5-1-5
* Same weight for all 3 sets of 5s
* Same weight for both sets of 1s
* Take about 2 minutes between each working set
* Working sets shouldn’t include warm-up
Push Jerk (3×5)
Push Jerk (2×1)
Testing
1-min Max-Cal Row (Calories)
1-min Max-Cal Row
Strength
6:30 STRENGTH CLASS
1. Deadlift – 7 Sets
2. Stamina Squatting:
EMOM 12 (6 Rounds of Each)
Min 0: 3 Front Squats
Min 1: 6 Back Squats
*all squats at 58% of Front Squat 1 RM
Deadlift
3 x 60%
(3 x 70%) x 2
3 x 75%
(3 x 80%) x 2
3 x 85%