CrossFit Kennett Square – CrossFit
CrossFit
1. Weightlifting – Power Snatch or Accessory
2. Conditioning – “Open 11.1 and 14.1” or “Dumbbell 14.1”
Conditioning
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Last performed: 5/25/2017
Delta – at home modifications:
Jump Rope – Lateral Bar Hops or Lateral Line Hops
Power Snatch – Dumbbell Option below or 30 Broomstick Snatches (as fast as possible)
Dumbbell 14.1 (AMRAP – Rounds and Reps)
Alpha/Bravo:
10 min AMRAP
30 Double Unders
15 Alternating Dumbbell Snatches (50/35)
Charlie:
50 Single Unders
15 Alternating Dumbbell Snatches (35/20)
Weightlifting
Power Snatch
– Build to a touch and go 5
– Don’t regrip from the floor; must be fluid
– Test your limits with this one
Accessory
3 sets (not for time)
10 Tall Kneeling Preacher Curls (5 each side) (standard curl on the way up, turn wrist at top, palm down on the way down)*
10 Lawn Mower Rows (each side)
Warm-up
1)
Neighborhood Run (4 minutes)
2)
Gettin’ Dynamic – “Down and Back” half of the driveway or gym space or across your kitchen
High Knees
Butt Kicks
Spider Crawl with a Reach
Cow Grazers
Stiff-Leg Bear Crawl
Crab Walk (we know you missed it!)
Bunny Hops
3)
With a Broomstick or PVC or Towel
10 Dislocates
10 Around the World (each direction)
10 Sots Press (behind neck, wide grip, from a squat, press overhead)
4)
Warm-up Power Snatch
Barbell – 3x Each (wide, snatch grip for all): Deadlift, High Pull, Muscle Snatch, Behind the neck for Behind the Head Press, Quarter Squat Snatch Balance, around front for full Power Snatches
Dumbbell – 5x Each – (chest up!) deadlift, deadlift + shrug, high pull, strict pres each arm, alternating dumbbell snatches
5)
Practice dubs!