“Icy Hot”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Front Squat

2. Conditioning – “Icy Hot”

Weightlifting

Front Squat

Working set: 3-1-3-1-3

3s at 70%

1s at 85%

*warm-up prior to working sets

Front Squat (2×1)

Front Squat (3×3)

Conditioning

Icy Hot (Time)

In teams of 2, 6 Total Rounds for Time

Run 200m

15 Front Squats

*Partners alternate rounds

Alpha: 135/95

Bravo: 115/80

Charlie: 95/65

KSQ30

9:15AM KSQ30 CLASS

10 min AMRAP

1-2-3…Down & Back Shuttle Run

2-4-6…Goblet Squats (53/44)

Strength

6:30PM STRENGTH CLASS

1. Squat Snatch

5 x 55%

(3 x 65%) x 2

(3 x 75%) x 3

1 x 85%

2. Push Press Stamina

6x

AMRAP Push Press (67% 1 RM)

Rest :90 between each set

*Record your highest set and the weight used

Snatch

Push Press