CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Elizabeth”
2. Accessory
Conditioning
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*benchmark workout; modify as appropriate
Accessory
3x
10 Alternating Archer Ring Rows
10 Bent-Over Dumbbell Rows (as heavy as possible)
Strength
6:30 PM STRENGTH CLASS
1. Deadlift – 6 total sets
2. Stamina Squatting (Week 1):
EMOM 12 (6 rounds of each)
Min 0: 1 Front Squat
Min 1: 3 Back Squats
Weight for all reps is 70% of Front Squat 1 RM
Deadlift
5 x 55%
5 x 65%
(3 x 70%) x 2
(3 x 75%) x 2