“Joe Hector”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Joe Hector” Memorial Workout

Conditioning

Joe Hector (Time)

For Time:

3 Rounds

46 Double Unders

22 Overhead Lunge (25/10)

11 Push-ups

into

4 Rounds

18 Sit-ups

18 Kettlebell Swings (53/35)

18 Power Cleans (75/55)

18 Toes to Bar

18 Strict Press (75/55)

18 Calorie Row

**35 min time cap

KSQ30

9:15A KSQ30

5 Rounds for Time

50 Double Unders or 100 Single Unders

22 Overhead Lunges (25/10)

18 Russian Kettlebell Swings (53/35)

18 Sit-ups

Strength

6:30PM KSQ STRENGTH

1. Power Clean + Front Rack Lunge

5 x 55%

(3 x 65%) x 3

(3 x 75%) x 2

3 x 80%

2. Chin-ups (palms facing toward you instead of away)

5x

2-8 Reps per set (use band assistance if necessary)

Rest :90 between sets

Front Rack Lunge

Previous Post:

«

Next Post:

»