CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Hang Power Snatch

2. Conditioning – “Shazam”


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


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)


Dr. Sivana (Time)


Alternating Dumbbell Snatch (50/35)

40 Ab Mat Sit-ups after each set