CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Fade to Black”
2. Gymnastic Skill Work
Conditioning
Fade to Black (AMRAP – Rounds and Reps)
Every minute on the minute until you don’t finish…
Hang Power Clean
Front Squat
Min 1: 1 Hang Power Clean, 2 Front Squat
Min 2: 2 Hang Power Clean, 4 Front Squat
Min 3: 3 Hang Power Clean, 6 Front Squat
…
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Last performed: 5/6/2016
Gymnastics
This session is to allow athletes to practice either Pull-up or Muscle-up (ring or bar) skill work.
In an 8-minute EMOM:
– Complete a set number of strict pull-ups (1-6)
– Complete a set number of kip negatives
– Try a set number of bar or ring muscle-up attempts
– Try any other muscle-up progressions (jumping, from floor, etc.)
– Complete a set number of muscle-ups
KSQ30
9:15AM KSQ30
15 min AMRAP
Bike 6/4 Calories
6 Dumbbell Hang Cleans (50/35)
8 Ring Rows
12 Air Squats