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