CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Hang Squat Snatch
2. Conditioning – “Oil Slick”
Weightlifting
Hang Snatch (1-1-1)
This is a Hang Squat Snatch
Working Set:
1-1-1
*same weight 3 across
*build up to a heavy single through warm-up
*likely 85-95% 1 RM
Conditioning
Oil Slick (AMRAP – Rounds and Reps)
Alpha:
7 min AMRAP
35 Double Unders
7 Push Presses (75/55)
7 Hang Power Snatches (75/55)
Bravo: 65/45
Charlie: 55/35; :25 Double Under attempts
Strength
6:30PM STRENGTH CLASS
1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM)
5 x 55%
(4 x 65%) x 3
(4 x 70%) x 2
(4 x 80%) x 1
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 67% of Front Squat 1 RM
Min 0: 3 Front Squat
Min 1: 6 Back Squats