CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Emperor Zurg”
Conditioning
Emperor Zurg (Time)
5 Rounds for Time
Row 400m
15 Push Press
10 Box Jumps
Alpha: Push Press (95/65), Box Jump (24/20)
Bravo: Push Press (75/55)
Charlie: Push Press (65/45), Box Jump (20/12+)
Strength
6:30PM STRENGTH CLASS
Squat Clean (14 Minute EMOM)
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)
Front Squat (1 Set Every 2 Minutes)
2×4 @ 73%
2×3 @ 78%
2×2 @ 83%
Metcon (No Measure)
3 Sets:
12 Barbell Good Mornings
36 Butterfly Ab Mat Sit Ups
2 Minutes Between Sets