“St. Valentine’s Day Massacre”

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

Previous Post:

«

Next Post:

»