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