CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Overhead Squat
2. Conditioning – “Over Hard”
Weightlifting
Overhead Squat
– From Rack
– Build up to a heavy double
– Warm-up to around 85% and see what you can do beyond that
Conditioning
Over Hard (Time)
For Time
2-4-6-8 Overhead Squat
10-10-10-10 Bar-Facing Burpees
Alpha: Overhead Squat (135/95)
Bravo: Overhead Squat (115/80)
Charlie: Front Squat (115/80), Burpees
Endurance
10AM ENDURANCE CLASS
Scrambled (Time)
For Time
10-20-30-40 1-arm Dumbbell Overhead Squats (50/35)
15-15-15-15 Box-Facing Burpees