CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Laurel and Hardy”
2. Gymnastics – Strict Pull-ups
Conditioning
Laurel and Hardy (AMRAP – Reps)
Alpha:
0:00-:59 Partner 1 AMRAP Push Press (95/65)
1:00-1:59 Partner 2 AMRAP Push Press
2:00-2:59 Partner 1 Box Jump Overs (24/20)
3:00-3:59 Partner 2 AMRAP Box Jump Overs
4:00-5:59 Partner 1 AMRAP
7 Push Press
7 Box Jump Overs
6:00-7:59 Partner 2 AMRAP
7 Push Press
7 Box Jump Overs
8:00-9:59 Partner 1 AMRAP
7 Push Press
7 Box Jump Overs
10:00-11:59 Partner 2 AMRAP
7 Push Press
7 Box Jump Overs
12:00-12:59 Partner 1 Box Jump Overs (24/20)
13:00-13:59 Partner 2 AMRAP Box Jump Overs
14:00-14:59 Partner 1 AMRAP Push Press (95/65)
15:00-15:59 Partner 2 AMRAP Push Press
Bravo: Push Press 75/55
Charlie: Push Press 65/45, Box 20/12+
Gymnastics
EMOM 5
Every minute up to 8 strict pull-ups
*modify with banded strict or seated barbell pull-ups
Strength
6:30PM KSQ STRENGTH
1. Split Jerk
5 x 55%
(3 x 65%) x 3
2 x 70%
(2 x 75%) x 3
2. Hang Snatch Stamina
5x
10/8 Calorie Row
10 Hang Power Snatches (47% 1 RM)
Rest :90 between efforts