“Groot”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Squat Clean

2. Conditioning – “Groot”

Weightlifting

Squat Clean

– Like last week’s Hang Power Clean and the previous week’s Power Clean, we’re building to a heavy single

– Doesn’t have to be a 1 RM

Conditioning

Groot (AMRAP – Rounds and Reps)

12 min AMRAP

1 Squat Clean, 2 Toes to Bar, 3 Burpees

2 Squat Clean, 4 Toes to Bar, 6 Burpees

3 Squat Clean, 6 Toes to Bar, 9 Burpees



Add 1 Clean, 2 Toes to Bar, 3 Burpees each round

Alpha: Squat Clean 155/105

Bravo: Squat Clean 135/95

Charlie: Squat Clean or Power Clean + Front Squat 105/75

Strength

6:30PM KSQ Strength

1. Overhead Squat (week 2 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)

5 x 50%

(3 x 55%) x 3

(3 x 65%) x 3

4 x 80%

2. 50 Perfect Push-ups for Time

Overhead Squat

50 “Perfect” Push-ups (Time)

For time, complete 50 “Perfect” Push-ups

Perfect Push-up Criteria (Rx)

– Feet Together

– Tension through entire ascent and through entire descent (including at the bottom)

– Chest touches floor

– Full lock out of elbows at top

– Hips in line with shoulders at all times

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