CrossFit Kennett Square – CrossFit
Workout of the Day
Flossy (AMRAP – Rounds and Reps)
Alpha:
8 min AMRAP
8 Chest-to-Bar Pull-ups
10/8 Calorie Row
Bravo/Charlie:
8 min AMRAP
8 Pull-ups
10/8 Calorie Row
Weightlifting
Bench Press
5 x 55%
5 x 65%
4 x 75%
(3 x 80%) x 2
Strength
6:30PM STRENGTH CLASS
Squat Clean (11 Minute EMOM)
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)
Front Squat (1 Set Every 2 Minutes)
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
Metcon (No Measure)
Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – 30 Seconds Strict Pull Ups
Push Press starting weight: 55%