CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Squat Snatch
2. Conditioning – “Get Outta Dodge”
Weightlifting
Squat Snatch
Working Set:
1-1-1 (across)
– Build do a heavy single and repeat it two more times
Conditioning
Get Outta Dodge (AMRAP – Rounds and Reps)
9 min AMRAP
6/4 Calorie Bike
9 Burpees
12 Alternating Dumbbell Hang Snatches
Alpha: 50/35
Bravo: 35/25
Charlie: 30/20
KSQ30
9:15AM KSQ30
Will perform “Get Outta Dodge”
Strength
6:30PM KSQ Strength
1. Push Press (week 2 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)
5 x 55%
4 x 65%
(4 x 75%) x 3
(2 x 85%) x 2
2. 30 Strict Ring Dips (not for Time)
Prioritize form, quality, and depth over speed