CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day Three – January Push-up Challenge
2. Weightlifting – Power Snatch
3. Conditioning – “Pop-A-Shot”
Weightlifting
Power Snatch
Working Set:
1-1-1-1-1-1
*Weight is the same across all sets (so 6 x 1)
*Should be a heavy single each time
*Take time to build up to that weight
*:90 between each rep
Conditioning
Pop-A-Shot (AMRAP – Rounds and Reps)
7 min AMRAP
11 Wall Balls
7 Power Snatches
Alpha: 20/14, 95/65
Bravo: 20/14, 75/55
Charlie: 14/10, 65/45