CrossFit Kennett Square – CrossFit
Delta
Derby (AMRAP – Rounds and Reps)
12 min AMRAP
10 Alternating Dumbbell Snatches (50/35)
6 Dumbbell Burpee Box Step Over (50/35)
Snatch: Barbell (75/55) / Kettlebell / Odd Object Ground to Overhead
Box : Object + Kettlebell or Odd Object
Weightlifting
Power Snatch
2 reps, every :90 for 5 rounds (7:30 clock)
Weight should be around 70-75% if possible
Add up to 4 reps per set depending on load
Or on the :90, 3 Broomstick Power Snatches + 3 Bent Over Rows + 3 Strict Press
Warm-up
1)
1:00 Cardio
10 Lunge High Knee Pulls
10 Up/Down Dogs
2)
:45 Cardio
10 Spider/Hamstring
10 Dislocates
3)
:30 Cardio
10 Hand-Release Groiners
10 Alternating Step-ups
4)
10 Dumbbell Deadlift and Shrug
8 High Pulls
6 Shoulder Press (3 ea)
6 Alt. Dumbbell Snatch
5)
6 Burpee Step Overs
4 Weighted Step Overs
4 Weighted Burpee Step Overs
4 Alternating Dumbbell Snatch
4 Weighted Burpee Step Overs
Cool-Down
:30 Couch (ea)
:30 Barbell Child’s Pose