CrossFit Kennett Square – CrossFit
CrossFit
1. Conditioning – “Rocky Raccoon”
2. Weightlifting – Hang Power Snatch
Conditioning
Rocky Raccoon (Time)
Alpha:
For Time
7-5-3 Ring Muscle-ups
15-25-35 Burpees
Bravo:
For Time
7-5-3 Bar Muscle-ups
15-25-35 Burpees
Charlie:
For Time
7-5-3 Chest-to-Bar Pull-ups
15-25-35 Burpees
Weightlifting
Hang Power Snatch
Build up to a working set of:
10-10-10 (across)
– Target should be around 50-55%
– Each set of 10 should be unbroken
Endurance
10AM ENDURANCE CLASS
Savoy Truffle (Time)
For Time
40-30-20 Pull-ups
30-40-50 Burpees