CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Squat Snatch
2. Conditioning – “Dumbbell 14.1”
Weightlifting
Snatch
5-5-5-3-3-3
*The six sets listed above include both warm-up and working sets. This should end with a heavy set of 3.
* 10-second rule applies
Conditioning
Dumbbell 14.1 (AMRAP – Rounds and Reps)
Alpha/Bravo:
10 min AMRAP
30 Double Unders
15 Alternating Dumbbell Snatches (50/35)
Charlie:
50 Single Unders
15 Alternating Dumbbell Snatches (35/20)
KSQ30
9:15AM KSQ30
EMOM 14
Even: :30 Jump Rope (Doubles or Singles)
Odd: :30 Alternating Dumbbell Snatches (50/35)
Strength
6:30PM KSQ STRENGTH
1. Power Clean + Front Rack Lunge
5 x 60%
(4 x 65%) x 3
(4 x 75%) x 2
4 x 80%
2. Chin-ups (palms facing toward you instead of away)
5x
2-8 Reps per set (use band assistance if necessary) – see if you can add a rep from last week, at least to your first 1 or 2 sets
Rest :90 between sets