CrossFit Kennett Square – CrossFit
Workout of the Day
1. Toes to Bar Line Drills/Warm-up Deadlift
2. Conditioning – “Dead Toes”
Conditioning
Dead Toes (Time)
Alpha:
100 Toes to Bar for Time
Every 2 minutes on the minute, including 0:00, 5 Deadlifts (315/215)
Bravo:
100 Toes to Bar for Time
Every 2 minutes on the minute, including 0:00, 5 Deadlifts (245/165)
Charlie:
100 Hanging Leg Raises for Time
Every 2 minutes on the minute, including 0:00, 5 Deadlifts (185/135)
Strength
6:30PM STRENGTH CLASS
Snatch (14 Minute EMOM)
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)
Snatch Pull (1 Set Every 2 Minutes)
Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (60-62-64-66-68%)