“Sam Eagle”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Back Squat

2. Conditioning – “Sam Eagle”


Back Squat

3-3-3-3-3 (building)

*Working set is 5 x 3, but weight builds across

*Warm-up a couple of sets so your first set is challenging, but something you can still increase


Sam Eagle (Time)


For Time

42-30-18 Air Squats

21-15-9 Calorie Bike


42-30-18 Air Squats

15-10-5 Calorie Bike


9:15AM KSQ30

12 min AMRAP

15 Air Squats

8/6 Calorie Bike


6:30PM KSQ Strength

1. Power Clean + Front Rack Lunge (1 Forward Step Each Leg)

*This isn’t something we commonly do, so use this time to find a heavy single. We’ll use that weight in the following weeks for percentage purposes.

2. Thruster Stamina

*Each unbroken, rest as needed in between

21 x 35%

15 x 45%

9 x 55%

Next Post: