“Sam Eagle”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Back Squat

2. Conditioning – “Sam Eagle”

Weightlifting

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

Conditioning

Sam Eagle (Time)

Alpha/Bravo:

For Time

42-30-18 Air Squats

21-15-9 Calorie Bike

Charlie:

42-30-18 Air Squats

15-10-5 Calorie Bike

KSQ30

9:15AM KSQ30

12 min AMRAP

15 Air Squats

8/6 Calorie Bike

Strength

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%

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