“Joanie and Chachi”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Joanie and Chachi”

2. Open Prep – Your Choice

Conditioning

Joanie and Chachi (AMRAP – Rounds and Reps)

16 min AMRAP

In Teams of 2…

10m Farmer Carry

8 Russian Kettlebell Swings

10m Farmer Carry

8 Push-ups

Partner 1 goes, then Partner 2…back and forth

Alpha: 70/53

Bravo: 53/44

Charlie: 44/35

Open Prep

With remaining time in class:

Pick something to work on that you know will pop up in the Open. It starts tomorrow!

Strength

6:30PM STRENGTH CLASS

1. Squat Snatch

5 x 55%

(5 x 65%) x 3

(5 x 70%) x 2

2. Push Press Stamina

6x

AMRAP Push Press (62% 1 RM)

Rest :90 between each set

*Record your highest set and the weight used

Snatch

Push Press

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