“Emperor Zurg”

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

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