CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day One – January Push-up Challenge!
2. Weightlifting – Split Jerk
3. Conditioning – “Gravedigger”
Weightlifting
Split Jerk
Working Set:
3-3-2-2-1-1
*Weights build over 3-2-1
*Weights are the same for the 2 sets of 3, then the sets of 2, and sets of 1
*Rest about 2 min between each set
Conditioning
Gravedigger (AMRAP – Rounds and Reps)
3 min AMRAP
5 Cal Bike
7 Clean and Jerks
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Endurance
10 AM ENDURANCE CLASS
Dig Graver (AMRAP – Rounds and Reps)
23 min AMRAP
10/8 Cal Bike
10 Dumbbell Clean and Jerks (50/35)
Run 200m