“Hodge Podge”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Hodge Podge”

2. Weightlifting – Back Squat

Conditioning

Hodge Podge (Time)

Alpha:

2 Rounds for Time

30 Burpees

200m Farmer’s Carry (70/53)

40 Alternating Dumbbell Cleans (50/35)

20 Right-Arm Dumbbell Push Press

20 Left-Arm Dumbbell Push Press

10 Bar Muscle-ups

Bravo:

2 Rounds for Time

30 Burpees

200m Farmer’s Carry (53/44)

40 Alternating Dumbbell Cleans (35/20)

20 Right-Arm Dumbbell Push Press

20 Left-Arm Dumbbell Push Press

10 Chest-to-Bar Pull-ups

Charlie:

2 Rounds for Time

30 Burpees

200m Farmer’s Carry (44/35)

40 Alternating Dumbbell Cleans (25/15)

20 Right-Arm Dumbbell Push Press

20 Left-Arm Dumbbell Push Press

10 Pull-ups

Weightlifting

Back Squat

4 x 55%

(4 x 65%) x 3

(3 x 75%) x 2

Endurance

10AM ENDURANCE CLASS WILL BE THE SAME WORKOUT AS THE CROSSFIT CLASSES.

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