“Land Before Time”

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

Rest until the next set