“Stitch”

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%)

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