“Quick and Dirty”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Power Snatch

2. Conditioning – “Quick and Dirty”

Weightlifting

Power Snatch

Working set:

5-3-1

– Does not need to be touch and go

– 10 second rule between reps

– Record the 1×1

Conditioning

Quick and Dirty (Time)

For Time

Row 800m

50 Plate Ground to Overhead

30 Pull-ups

Alpha: Plate (45/25), Chest-to-Bar

Bravo: Plate (45/25), Chin-over-bar

Charlie: Plate (25/15), Chin-over-bar

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