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