CrossFit Kennett Square – CrossFit
Delta
Pisco Sour (2 Rounds for time)
9-15-21
Pull-ups
Power Cleans (95/65)
Rest 5:00
21-15-9
Power Cleans (95/65)
Pull-ups
Substitutions
Pull-ups: Strict / Table Rows / Towel Rows
Power Clean: Dumbbell or Kettlebell Cleans / Odd Object Cleans
Time for 9-15-21 is Time 1. Time for 21-15-9 is Time 2. Don’t do this whole workout twice!
Weightlifting
Power Clean
10 min EMOM
Adjust the reps relative to the weight at your disposal
If you’re able to do (1 x 85-90%) x 10, that’s what we’re shooting for
Warm-up
1)
1 min Cardio
10 Active Spiders
10 Yoga Tables
2)
1 min Cardio
10 Active Pigeons
10 Up/Down Dogs
3)
1 min Cardio
10 Lunge High Knee Pull
Scap Push-ups
4)
x10 each
Barbell Warm-up
Clean-Grip Deadlift
Clean-Grip High Pull
Muscle Clean
Power Clean
5)
With bar or towel
x8 each
Scap Pull-ups
Kips
Negatives
Pulls
6)
3x
4 Power Cleans
4 Pull-ups