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