Weightlifting Wednesday

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Clean and Jerk heavy single

2. Testing – 1 min Max Cal Bike


Clean and Jerk

– This is a full Squat Clean and a Split Jerk

– Build up to a heavy single


1 min Max-Calorie Bike (Calories)

On the Bike, as many calories as possible in 1 minute.


10AM Endurance Class

Clean As A Whistle (AMRAP – Rounds and Reps)

20 min AMRAP

10/8 Calorie Bike

16 Med Ball Cleans (20/14)

10/8 Calorie Row

16 Alternating Dumbbell Hang Clean and Jerk (50/35)

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