CrossFit Kennett Square – CrossFit
Workout of the Day
1. Gymnastic Skill – Pistols
2. Conditioning – “Tall Order”
Gymnastics
Pistols
a. 5 x 10 alternating (full-depth – add weight to increase difficulty)
b. 5 x 10 alternating to target (med ball, box) – touch and go, don’t sit
c. Practice pistols – 5 x 5 attempts each leg (whether to standard or not)
d. 5 x 10 Feet-Together Air Squats or One-Leg Hooked Behind Other Air Squats
– no bands or rig-holding today
Conditioning
Tall Order (Time)
2 Rounds for Time
21 Push Jerks
21 Dumbbell Box Step Ups
Every minute on the minute, 25 Double Unders
Alpha: Push Jerk (135/95), Step Ups (50/35, 24/20)
Bravo: Push Jerk (115/80), Step Ups (50/35, 20/12+)
Charlie: Push Jerk (95/65), Step Ups (35/20, 20/12+), :15 of Double Under Attempts
Strength
6:30PM STRENGTH CLASS
Snatch (12 Minute EMOM)
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (68-71-74)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (88-90-92)
Minute 12: Rest
Not for Time: 3 Singles (92-94-96) – Rest 2-3 minutes between
Snatch Pull (1 Set Every 2 Minutes)
Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (63-65-67-69-72)
Back Squat (3 Sets of 9 (76-80-84))
Rest as needed