CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting/Barbell Cycling – Clean and Jerk
2. Conditioning – “St. Valentine’s Day Massacre”
Weightlifting
Clean and Jerk
Warm up into:
5-5-5 (across) ~70-75%
*Doesn’t have to be unbroken (although try to, if not – FAST singles with good setup)
Conditioning
St. Valentine’s Day Massacre (AMRAP – Rounds and Reps)
Alpha:
In teams of 2 in 12 minutes…
1-2-3-4-5-6…
Clean and Jerks (135/95)
Calorie Row
Partner 1 does the 1s, Partner 2 does the 2s, partner 1 does the 3s, etc.
Bravo: 115/80
Charlie: 95/65
Strength
6:30PM STRENGTH CLASS
1. Squat Snatch
4 x 55%
4 x 65%
(4 x 70%) x 2
(3 x 75%) x 2
2. Push Press Stamina
6x
AMRAP Push Press (59% 1 RM)
Rest :90 between each set
*Record your highest set and the weight used