CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Hang Power Snatch
2. Conditioning – “Soup to Nuts”
Weightlifting
Hang Power Snatch (3-3-3-3-3-3)
3-3-3-3-3-3 Building
(adding weight each set to a heavy triple)
Warm-up sets do not count as part of the 6 working sets
Conditioning
Soup to Nuts (AMRAP – Rounds and Reps)
9 min AMRAP
9 Hang Power Snatches
18 Push-ups
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Strength
6:30PM STRENGTH CLASS
Squat Clean (15 Minute EMOM)
Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Front Squat (1 Set Every 3 Minutes)
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%