CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Ziggy Stardust”
2. Accessory
Conditioning
Ziggy Stardust (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch
Pull-ups
Alpha: 95/65
Bravo: 75/55
Charlie: 65/45
Accessory
3x
4 3-sec Handstand Negatives
25m L Waiter Carry
25m R Waiter Carry
KSQ30
9:15AM KSQ30
Complete 3 times:
21-15-9
Alternating Dumbbell Snatch (50/35)
Ring Row
Rest 2:00 between efforts
Strength
6:30PM KSQ Strength
1. Push Press (week 2 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)
5 x 50%
(3 x 55%) x 3
(3 x 65%) x 3
4 x 80%
2. 30 Strict Ring Dips (not for Time)
Prioritize form, quality, and depth over speed