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