“One Bad Egg”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “One Bad Egg”

2. Gymnastics Conditioning

Conditioning

One Bad Egg (3 Rounds for reps)

Tabata Hang Power Cleans (95/65)

Rest 1 min

Tabata Ab-Mat Sit-ups

Rest 1 min

Tabata Double Unders

Tabata = 8 rounds, :20 on/:10 off

Score is lowest tally for each of the 3 movements

Gymnastics

Complete 25 Strict Pull-ups. Quality and lack of kip are a priority here over time.

Strength

6:30PM STRENGTH CLASS

Deadlift (7 Sets of 3)

Regular pull off ground, 5 second negative.

1 set every 2 minutes

Squat Clean (12 Minute EMOM)

On the Minute x 3 – 3-Position Squat Clean (60%)

On the Minute x 3 – 2-Position Squat Clean (65%)

On the Minute x 6 – 1 Squat Clean (Climbing)

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