CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “WD-40”
2. Accessory
Conditioning
WD-40 (Time)
For Time
Row 400
20 Wall Balls
20 Hang Power Snatches
Row 300
16 Wall Balls
16 Hang Power Snatches
Row 200
12 Wall Balls
12 Hang Power Snatches
Alpha: Wall Ball (20/14), Hang Power Snatch (75/55)
Bravo: Wall Ball (20/14), Hang Power Snatch (65/45)
Charlie: Wall Ball (14/10), Hang Power Snatch (55/35)
Accessory
3x
15 Hollow Rocks
10 (total) Archer Ring Push-ups
Strength
6:30PM KSQ STRENGTH
1. Split Jerk – 1 Rep Max Test
Build to a heavy single
(take about 30 minutes or so, rest as needed between build up reps)
2. Overhead Squat Positioning
4 x :30
Sit actively at the bottom of an Overhead Squat – use a PVC pipe or empty barbell
Rest 1:00 between each