CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Squat Clean + Front Squat
2. Conditioning – “Flying Saucer”
Weightlifting
Clean + Front Squat
Working Set:
2-2-2-2 (across)
*This is a full squat clean
*Build up to about 85-90% of your Squat Clean 1RM and start your working set there
Conditioning
Flying Saucer (AMRAP – Rounds and Reps)
Alpha:
6 min AMRAP
9 Front Squats (95/65)
6 Lateral Burpee Over Bar
3 Box Jump Overs (24/20)
Bravo:
6 min AMRAP
9 Front Squats (75/55)
6 Lateral Burpee Over Bar
3 Box Jump Overs (24/20)
Charlie:
6 min AMRAP
9 Front Squats (65/45)
6 Burpees
3 Box Jump Overs (20/12+)
Endurance
Saucing Flyer (AMRAP – Rounds and Reps)
24 min AMRAP
18 Goblet Squats (53/44)
12 Burpee to Target
6 Box Jump Overs (30/24)