CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Clean and Jerk double
2. Conditioning – “High and Low”
Weightlifting
Clean and Jerk
– Goal for this session is to build up to a heavy, unbroken double
– Pausing at the floor to re-grip doesn’t count as a double
Conditioning
High and Low (AMRAP – Reps)
0:00-3:59
24 Box Jump Overs
24 Alternating Hang Dumbell Clean and Jerks
AMRAP Burpees
4:00-6:59
20 Box Jump Overs
20 Dumbbell Hang Clean and Jerks
AMRAP Burpees
7:00-9:00
16 Box Jumps Overs
16 Dumbbell Hang Clean and Jerks
AMRAP Burpees
Alpha: 24/20, 50/35
Bravo: 24/20, 35/25
Charlie: 20/12+, 30/20