“Figure It Out”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Hang Power Clean

2. Conditioning – “Figure It Out”

Weightlifting

Hang Power Clean

– Building Heavy Singles

– Like last week’s power clean, doesn’t necessarily have to be a 1 rep max

Conditioning

Figure It Out (AMRAP – Rounds and Reps)

Alpha:

10 min AMRAP

7 Hang Power Cleans (135/95)

15 Lateral Bar Hops

7 American Kettlebell Swings (70/53)

15 Lateral Bar Hops

Bravo:

10 min AMRAP

7 Hang Power Cleans (115/80)

15 Lateral Bar Hops

7 American Kettlebell Swings (53/44)

15 Lateral Bar Hops

Charlie:

10 min AMRAP

7 Hang Power Cleans (95/65)

15 Lateral Line Hops

7 Russian Kettlebell Swings (53/44)

15 Lateral Line Hops

Endurance

Forget About It (AMRAP – Rounds and Reps)

20 min AMRAP

14 Alternating Dumbbell Hang Power Cleans (50/35)

20 Lateral Burpee Over Dumbbell

14 American Kettlebell Swings (70/53)

20 Lateral Burpee Over Dumbbell

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