“Step Right Up”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Bench Press

2. Conditioning – “Step Right Up”

Weightlifting

Bench Press

10-10-10

*Sets are building

*Should need a spotter

*Warm-up prior to working sets

*Weights should be challenging (relative to the reps)

Conditioning

Step Right Up (Time)

Alpha:

5 Rounds for Time

10 Alternating Dumbbell Step Ups (50/35)(24/20)

10 Handstand Push-ups

Bravo:

5 Rounds for Time

10 Alternating Dumbbell Step Ups (35/25)(20/12+)

10 Handstand Push-ups

Charlie:

5 Rounds for Time

10 Alternating Dumbbell Step Ups (25/20)(20/12+)

10 Seated Dumbbell Press (25/20)

Strength

6:30PM STRENGTH CLASS

1. Power Clean + Hang Power Clean Complex (use Hang Power Clean 1 RM)

5 x 55%

(5 x 65%) x 2

(3 x 70%) x 2

(3 x 80%) x 2

2. Stamina Squatting EMOM

EMOM 12 (6 Rounds of Each) – all sets at 79% of Front Squat 1 RM

Min 0: 1 Front Squat

Min 1: 3 Back Squats

Power Clean + Hang Power Clean

Front Squat

Back Squat

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