CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Stitch”
2. Gymnastics Conditioning
Conditioning
Stitch (Time)
Alpha/Bravo/Charlie:
In teams of 3:
4 rounds 3:00 on/3:00 off
1 athlete bikes, the other 2 athletes run 100m
After 100m is complete, the biker switches
Score is number of cals on the bike screen after 3 minutes
Gymnastics
Gymnastics Conditioning:
10 Ring Muscle Ups
or
Ring Transition Drills (feet on floor, feet on box)
This is for practice
Strength
6:30PM STRENGTH CLASS
Squat Snatch (11 Minute EMOM)
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Snatch Pull (6 sets of 1)
71-74-77-80-80-80%. 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
Back Squat (3 sets of 9)
(64-68-72%)