CrossFit Kennett Square – CrossFit
CrossFit
1. Weightlifting – Power Snatch
2. Conditioning – “Land Before Time”
Weightlifting
Power Snatch
– Meant for technique, not load
– Work on 2 sets of 3 reps at 125% of metcon weight
– Doesn’t have to be touch and go, but if it is, set up should look the same for each rep (again, technique first)
Conditioning
Land Before Time (Time)
For Time
1000m Row
50 Box Jump Overs
50 Power Snatch
Alpha: 95/65, 24/20
Bravo: 75/55, 24/20
Charlie: 65/45, 20/12+
KSQ30
9:15AM KSQ30
5 Rounds, 3:00 each
Row 150m
10 Alternating Dumbbell Snatches
20 Lateral Dumbbell Hops
Rest until the next set