CrossFit Kennett Square – CrossFit
Delta
Lynchburg Lemonade (AMRAP – Rounds and Reps)
9 min AMRAP
10 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
10 1-Dumbbell Front Squats (50/35)
9 Pull-ups
Substitutions
Dumbbell: Barbell (75/55), Kettlebell, Odd Object
Toes to Bar: V-up, Strict Leg Raise
Pull-up: Towel/Table Rows, Bent Over Rows
Weightlifting
Power Snatch
If you have the appropriate weights at your disposal, we’re looking at about 75%.
Set-up for each one (not touch and go).
Adjust reps to match your available loading (increasing to 5 x 5, for example with 65%, etc.)
You can also do this with a dumbbell or kettlebell with the same repetition adjustment scale.
Warm-up
1)
1 minute of cardio
10 Alternating Spiders
10 Reach Throughs
2)
:45 Cardio
10 Plank to Down Dog
10 Yoga Tables
3)
:30 Cardio
10 Pigeons
10 Squat Jumps
4)
Dumbell/Barbell Warm-up (light, then working) x5 ea
Deadlift
Shrug
High Pull
Strict Press
Dumbbell Snatch
5)
8 Scap Pulls
6 Kips
4 Negatives
3 Half Pull-ups
3 Leg Raises
3 Knees to Elbow
3 Toes to Bar
3 Pull-ups
6)
2x
4 Dumbbell Snatches (or sub)
4 Pull-ups (or sub)
4 Dumbbell Front Squats (or sub)
4 Toes to Bar (or sub)
Cool-Down
:30 1-arm, Palm-up Box Child’s Pose (ea)
:30 Upward Dog or Cobra Hold
:30 Pigeon (ea)