“Sugar Smacks”

CrossFit Kennett Square – CrossFit

CrossFit

1. Weightlifting – Squat Clean

2. Conditioning – “Sugar Smacks”

Weightlifting

Squat Clean

Working set: 2×1

Build your way up to a heavy single and repeat at that weight

Conditioning

Sugar Smacks (Time)

Alpha:

5 Rounds for Time

9 Front Squats (135/95)

9 Ring Dips

Bravo:

5 Rounds for Time

9 Front Squats (115/80)

9 Stationary Dips

Charlie:

5 Rounds for Time

9 Front Squats (95/65)

9 Stationary Dips

Endurance

Dig’em Frog (AMRAP – Rounds and Reps)

20 min AMRAP

10 Ring Dips

5 10-m Shuttle Runs

10 Toes to Bar

5 10-m Shuttle Runs

5 Pull-ups

10 10-m Shuttle Runs

Previous Post:

«