CrossFit Kennett Square – CrossFit


1. Weightlifting – Clean and Jerk prep

2. Conditioning – “Grace”

3. Partner Accessory


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Last performed: 5/7/18

Delta (at home!):

If you have a dumbbell –

60 Alternating Dumbbell Clean and Jerks for Time (or a 3 min AMRAP of Dumbbell Clean and Jerks depending on the weight)

If you don’t have a dumbbell –

Find something heavy (and safe to lift over your head) and do 60 ground to overhead reps with it for time (think a backpack loaded with cookbooks or a bag of sand/mulch)



5 minutes (yep! 5!) cardio of choice – run, row, bike – get warm


8 Spider/Hamstring Stretch (total)

8 Yoga Tables

8 Child’s Pose 1-arm Reach-Throughs


2 Rounds – not for time

10 Push-ups

20 Lunge Steps


Barbell/Dumbell warm-up

With Bar – 5x – Good morning, Back Squat, Elbow Rotation, Front to Back Press, Front Squat, Deadlift, 10x Muscle Clean and Strict Press

With Dumbbell – (alternating hands) 5x – Deadlift, Shrug, High Pull, Strict Press, Full Clean and Jerk


In teams of 2 – Follow-The-Leader Style

6 min AMRAP

1 Driveway Farmer’s Carry (as heavy as possible)

1 Driveway Overhead Double Dumbbell Carry (as heavy as possible)

If completing solo, rest :20 after each piece

*Can use single dumbbell overhead carry, or find something fun to carry over your head

Previous Post:


Next Post: