“Justice League”

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

Split Jerk

Hang Power Snatch

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