CrossFit Kennett Square – CrossFit
Delta
Shandy (AMRAP – Rounds and Reps)
7 min AMRAP
7 Power Snatches
20 Alternating Forward Lunge Steps
Substitutions
Power Snatch: Dumbbell (x14 total), Odd Object Ground to Overhead
Weightlifting
Hang Power Snatch
EMOM 10 – 1 rep a minute, if you’re able to do ~85%
If not, increase the number of repetitions relative to the weight/object you have available
Warm-up
1)
2 minutes of Cardio
2)
8 Hamstring/Spider/Pigeon
8 Yoga Tables
8 Alternating Twisted Triangle (staggered stance, one hand on floor, one hand toward ceiling)
8 Alternating Samson Lunges
8 Reverse Lunge High Knee Pull
3)
w/ Broom or PVC or Towel (x5) then with bar or light dumbbell or repeat with broom (x3)
Snatch Grip Deadlift + Shrug
High Pull
Muscle Snatch
Behind-the Neck Wide-Grip Push Press
Behind-the Neck Wide-Grip Quarter Squat Snatch Balance
Power Snatch
4)
1 minute of Cardio
+
Warm-up Snatch weight
5)
2x
3 Power Snatches
6 Lunges
Cool-Down
:30 Couch Stretch (ea)
:30 Barbell or Box Child’s Pose