“Gravitas”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Gravitas”

2. Mobility or Core

Conditioning

Gravitas (3 Rounds for reps)

3 Rounds

In 3 minutes:

20 Box Jump Overs

AMRAP Thrusters in remaining time

Rest 3 minutes between each round

Alpha: Box (30/24); Thruster (95/65)

Bravo: Box (24/20); Thruster (75/55)

Charlie: Box (20/12+); Thruster (65/45)
Last completed at CFKSQ: 8/28/17

Strength

6:30PM STRENGTH CLASS

Three Position Squat Snatch + Snatch Balance (5 Sets @ 67%)

High Hang / Low Hang / Floor + Snatch Balance
1 Set Every 2 Minutes

Power Snatch + Snatch (1 Complex On the 2:00 x 5 Sets – 82%)

Pausing Snatch Pulls (5 Sets of 2 @ 100%)

Pause 2 Seconds at Knee Level
1 Set Every 2 Minutes

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