“El Dolor”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “El Dolor”

2. Accessory

Conditioning

El Dolor (Time)

Alpha/Bravo/Charlie:

For Time

Row 1000m

100 Push-ups

Row 1000m

Accessory

Accessory (after):

3x

:30 Simba Squat

:30 L-Hang (or 1-leg L-Hang altnernating or active hang)

Strength

6:30PM KSQ STRENGTH

1. Split Jerk – de-load week

5 x 50%

5 x 55%

(3 x 60%) x 5

2. Hang Snatch Stamina

Death by Hang Power Snatch

Every minute on the minute for as long as possible (using 60% 1 RM):

Unbroken reps – Min 1: 1 rep, Min 2: 2 reps, Min 3: 3 reps, etc. until you can no longer continue

Split Jerk

Hang Power Snatch