CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 24 – January Push-up Challenge
2. Weightlifting – Squat Clean
3. Conditioning – “Gascan”
Weightlifting
Squat Clean
Working set:
3-3-3
*weight is the same across the working sets
*warm-up prior to working set
*should also warm you up for the metcon (aka save something)
Conditioning
Gascan (AMRAP – Rounds and Reps)
Alpha:
6 min AMRAP
5 Squat Cleans (135/95)
5 Lateral Burpee Over Bar
Bravo:
6 min AMRAP
5 Squat Cleans (95/65)
5 Lateral Burpee Over Bar
Charlie:
6 min AMRAP
5 Power Cleans (95/65)
5 Burpees
Last performed: 2/7/18, 1/6/17