CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Deadlift
2. Conditioning – “Little Teapot”
Weightlifting
Deadlift
Working Set: 5-5-5-3-3-3
*weight builds for each set
*warm-up to about 65% or so and start your set there
*these should be heavy, but ideally connected (touch and go)
Conditioning
Little Teapot (Time)
For Time
20-16-12-8-4 Alternating Dumbbell Snatches
2-4-6-8-10 Handstand Push-ups
Alpha: 50/35
Bravo: 35/25
Charlie: 25/15, Seated Dumbbell Press (25/15)
Endurance
10AM ENDURANCE CLASS
Big Teapot (Time)
For Time
20-16-12-8-4 Alternating Dumbbell Snatches (50/35)
2-4-6-8-10 Handstand Push-ups
20-16-12-8-4 Dumbbell Hang Clean and Jerks (50/35)
10-20-30-40-50 Ab-Mat Sit-ups
20-16-12-8-4 Kettlebell Deadlift (70/53)