“Dead Toes”

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%)

Back Squat (3 Sets of 9 (73-77-81%))