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%