“Rosy Glow”

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

Power Clean + Hang Power Clean

Deadlift

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