CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Power Clean
2. Conditioning – “Rosy Glow”
Weightlifting
Power Clean
Working Set: 1-1-1-1-1
*Warm-up prior to working set
*Working set will likely be in the ~90% range +/-
Conditioning
Rosy Glow (Time)
For Time
10-8-6-4-2
Calorie Row
Power Clean
Calorie Bike
Alpha: 155/105
Bravo: 135/95
Charlie: 105/75
Strength
6:30PM STRENGTH CLASS
1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM) – De-load Week
5 x 45%
(5 x 55%) x 3
(5 x 65%) x 2
2. Stamina Deadlift
4x
Bike Sprint 10/8 Calories
10 Deadlifts (unbroken, touch and go) at 50%
Rest :90 between efforts