CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 13 – January Push-up Challenge
2. Weightlifting – Power Clean + Hang Power Clean
3. Conditioning – “Wicked Witch”
Weightlifting
Power Clean + Hang Power Clean
5-5-3-3-1-1
*Working sets listed above; warm-up sets prior to the 5s
*Reset after each rep (don’t touch and go the 5s and 3s)
*Weight remains the same at the 5s, then the 3s, and then the 1s
*One rep is the power clean into the hang power clean without dropping the bar
*Rest 1:30-2:00 between each set
Conditioning
Wicked Witch (Time)
60 Alternating Dumbbell Snatches for Time
Alpha: 50/35
Bravo: 35/25
Charlie: 25/15