“Tall Order”

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

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