CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 21 – January Push-up Challenge
2. Conditioning – “Diane”
3. Accessory
Conditioning
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Benchmark workout; A/B/C Rx are as written. Modify as necessary.
Accessory
3x
– 2 Jefferson Curls (be able to do with no weight before adding weight)
– Accumulate 1:00 Dead Bar Hang
Strength
6:30PM STRENGTH CLASS
1. Deadlift – Find a Heavy Single
Build as appropriate – take about 20-25 minutes
Rest 1:30-2:00 between heavy attempts
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 76% of Front Squat 1 RM
Min 0: 1 Front Squat
Min 1: 3 Back Squats