CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Rock the Boat”
Conditioning
Rock the Boat (AMRAP – Rounds and Reps)
Alpha:
20 min AMRAP
50/40 Calorie Row
40 Box Jump Overs (24/20)
30 Chest-to-Bar Pull-ups
20 American Kettlebell Swings (70/53)
Bravo:
20 min AMRAP
50/40 Calorie Row
40 Box Jump Overs (24/20)
30 Pull-ups
20 American Kettlebell Swings (53/44)
Charlie:
20 min AMRAP
50/40 Calorie Row
40 Box Jump Overs (20/12+)
30 Pull-ups
20 Russian Kettlebell Swings (53/44)
Strength
6:30 STRENGTH CLASS
1. Strict Press – 6 Sets
2. Barbell Cycling:
6x
AMRAP Power Snatch at 55% 1 RM
Rest :90 Between Efforts
Record your highest round and your weight
Shoulder Press
5 x 45%
5 x 55%
(3 x 65%) x 2
(3 x 70%) x 2
Power Snatch (6 x max rep 55%)
Record your highest set and the weight you used for all sets.