CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Deadlift
2. Conditioning – “Lurong 2017 – Week 4”
3. Core
Conditioning
Lurong 2017 – Week 4 (Time)
For Time:
10-8-6-4-2 Deadlifts
20-40-60-80-100 Double Unders
10 minute time cap.
Alpha: 225/155
Bravo: 185/135
Charlie: 155/105
Core
5 Turkish Get-ups (each hand)
-then-
20 Strict Hanging Leg-Raises
Strength
6:30PM STRENGTH CLASS
Power Clean + Push Jerk (On the 2 Minute then On the Minute)
On the 2:00 x 3 – 3 Hang Power Cleans + 3 Push Jerks
Directly into…
On the Minute x 5 – 2 Hang Power Cleans + 1 Push Jerk
Deadlift (3 x 3 / 3 x 2 / 3 x 1)
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%
Rest as needed between sets.
Metcon (No Measure)
3 x 10 Single Arm DB Bench Press (each side).
3 x 10 Single Arm DB Overhead Press (each side)
After each set complete 15 ab mat butterfly sit ups