“Mike and Ike”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Warm-up + 1-Mile Run

2. Conditioning – “Mike and Ike”

Conditioning

Mike and Ike (AMRAP – Reps)

Alpha/Bravo:

In Teams of 2

12 min AMRAP

Double Unders

Handstand Push-ups

One partner Jump Ropes while the other Handstand Push-ups. Keep track of all reps completed in the 10 minutes.

Charlie:

In Teams of 2

12 min AMRAP

Single Unders

Seated Dumbbell Press (25/15)

1-Mile Run (Time)

Max Effort 1-Mile Run

KSQ30

9:15AM KSQ30

5 Rounds for Time

Run 200m

30 Double Unders or 60 Single Unders

20 Standing Dumbbell Presses (as heavy as possible)

Strength

6:30PM STRENGTH CLASS

1. Squat Snatch – de-load week

5 x 45%

(5 x 55%) x 3

(5 x 65%) x 2

2. Push Press Stamina

6x

AMRAP Push Press (75% 1 RM)

Rest :90 between each set

*Record your highest set and the weight used

Snatch

Push Press

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