CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Hang Power Snatch
2. Conditioning – “Shazam”
Weightlifting
Hang Power Snatch
Working Set:
3-2-1 (building)
– Your triple should be heavy (but these should be unbroken (re-set at the hang))
– Increase weight for your 2 reps, increase your weight for 1 rep
Conditioning
Shazam (AMRAP – Rounds)
In As Few Sets As Possible (AFSAP), with an 8 min time cap, complete:
90 Hang Power Snatches
Alpha: 75/55
Bravo: 65/45
Charlie: 55/35
Score is the number of sets it takes you to complete all 90 (lower is better with a “perfect” score being 1)
Endurance
Dr. Sivana (Time)
10-20-30-40-50
Alternating Dumbbell Snatch (50/35)
40 Ab Mat Sit-ups after each set