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)