CrossFit Kennett Square – CrossFit
Delta
The Last Word (Time)
40-30-20
Med Ball Cleans (20/14)
Wall Balls (20/14)
Both:
Light Barbell (empty bar)
Light Dumbbell (weight equivalent)
Light Backpack (weight equivalent)
Weightlifting
Squat Clean
Every other minute on the minute –
On a 10 minute clock, complete
1 Rep at about ~90-95% every 2 minutes.
If unable to hit that loading, make it as heavy a single as possible.
Or add an extra rep or two.
*Note* if you aren’t able to squat clean, do 10 Bent-Over Rows every 2 minutes for 10 minutes.
Warm-up
1)
On a 6 minute clock
:30 Jumping Jacks
:30 Mountain Climbers
:30 Active Spiders
:30 Active Pigeons
:30 Good Mornings
:30 Air Squats
Repeat
2)
10 Dislocates
10 Inlocates
10 Around the World
3)
With Workout Equipment
10 Front Squats
10 Push Press
5 Deadlift + Shrug
5 Clean Catch (starting with bar at belly button in a shrug)
5 Full Cleans
5 Thrusters or Wall Balls
Cool-Down
:30 Couch Stretch (ea)
:30 Frog