“Fade to Black”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Fade to Black”

2. Gymnastic Skill Work


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


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


9:15AM KSQ30

15 min AMRAP

Bike 6/4 Calories

6 Dumbbell Hang Cleans (50/35)

8 Ring Rows

12 Air Squats

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