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