“Light n’ Airy”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Day 28 – January Push-up Challenge

2. Conditioning – “Light n’ Airy”

3. Accessory

Conditioning

Light n’ Airy (AMRAP – Rounds and Reps)

9 min AMRAP

15 Russian Kettlebell Swings

21 Ab-Mat Sit-ups

Alpha/Bravo: 70/53

Charlie: 53/44

Accessory

3x

15 Dumbbell Hammer Curls

15 Hollow Rocks

1:00 Feet on Stability Ball Plank Hold

Strength

6:30PM STRENGTH CLASS

1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM)

5 x 45%

5 x 55%

(3 x 65%) x 2

(3 x 75%) x 3

2. Stamina Squatting EMOM

EMOM 12 (6 Rounds of Each) – all sets at 64% of Front Squat 1 RM

Min 0: 3 Front Squat

Min 1: 6 Back Squats

Power Clean + Hang Power Clean

Front Squat

Back Squat