CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Power Snatch
2. Conditioning – “Potbelly”
Weightlifting
Power Snatch
Working Set:
1-1-1 (across)
– Building up to a heavy single and repeating 2 more times
– Will likely fall above or around 90%
Conditioning
Potbelly (Time)
For Time
9-7-5
Power Snatch
50-35-15
Ab-Mat Sit-ups
Alpha: 155/105
Bravo: 135/95
Charlie: 105/75
Strength
6:30PM KSQ Strength
1. Overhead Squat (week 5 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)
De-load:
5 x 45%
(5 x 55%) x 3
(5 x 65%) x 3
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