CrossFit Kennett Square – CrossFit
Workout of the Day
1. Pull-ups Line Drills
2. Conditioning – “Zanzibar”
Conditioning
Zanzibar (Time)
Alpha:
For Time
70 Push Press (95/65)
80 Ab-Mat Sit-ups
90 Pull-ups
Every 2 minutes on the minute (including 0:00), complete 15 Double Unders
Bravo: Push Press (75/55)
Charlie: Push Press (65/45)
Strength
6:30PM STRENGTH CLASS
Back Squat (1 Set Every 2 Minutes)
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Deadlift (8 Minute EMOM x 2 Reps)
Build weight starting at 65%
Aim to beat last week