CrossFit Kennett Square – CrossFit
CrossFit
1. Weightlifting – Clean and Jerk prep
2. Conditioning – “Grace”
3. Partner Accessory
Conditioning
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)
Warm-up
1)
5 minutes (yep! 5!) cardio of choice – run, row, bike – get warm
2)
8 Spider/Hamstring Stretch (total)
8 Yoga Tables
8 Child’s Pose 1-arm Reach-Throughs
3)
2 Rounds – not for time
10 Push-ups
20 Lunge Steps
4)
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
Accessory
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