CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Pardon My French”
2. Gymnastics – Strict Pull-ups
Conditioning
Pardon My French (Time)
Alpha:
5 Rounds for Time
15 Wall Balls (20/14)
15 Sumo Deadlift High Pull (95/65)
Row 150m
Bravo:
5 Rounds for Time
15 Wall Balls (20/14)
15 Sumo Deadlift High Pull (75/55)
Row 150m
Charlie:
5 Rounds for Time
15 Wall Balls (14/10)
15 Sumo Deadlift High Pull (65/45)
Row 150m
Gymnastics
Strict Pull-ups
EMOM 10 – As Many As Possible
Goal: Maintain same number each set with good, quality, strict form
Negatives or Bands for Mods (no kipping allowed)
Strength
6:30PM STRENGTH CLASS
1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM)
5 x 55%
(3 x 65%) x 2
(3 x 75%) x 3
1 x 85%
2. Stamina Squatting EMOM
EMOM 12 (6 Rounds of Each) – all sets at 70% of Front Squat 1 RM
Min 0: 3 Front Squat
Min 1: 6 Back Squats