CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Justice League”
2. Accessory
Conditioning
Justice League (AMRAP – Rounds and Reps)
Alpha:
12 min AMRAP
15 Chest-to-Bar Pull-ups
12 Shoulder to Overhead (95/65)
9/7 Calorie Row
Bravo:
12 min AMRAP
15 Pull-ups
12 Shoulder to Overhead (75/55)
9/7 Calorie Row
Charlie:
12 min AMRAP
15 Pull-ups
12 Shoulder to Overhead (65/45)
9/7 Calorie Row
Accessory
3x
:30 Tall Kneeling Plank (hold KB behind – as heavy as possible)
15 Banded Glute Bridge Lifts
Strength
6:30PM KSQ STRENGTH
1. Split Jerk
5 x 60%
(4 x 65%) x 3
(4 x 75%) x 2
4 x 80%
2. Hang Snatch Stamina
5x
10/8 Calorie Row
6 Hang Power Snatches (60% 1 RM)
Rest :90 between efforts