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