“Laurel and Hardy”

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

Split Jerk

Hang Power Snatch

Previous Post:

«

Next Post:

»