Posted on May 6, 2019

CrossFit StKilda Workout Of The Day 07/05/19

A.3 sets of;
35 Double Unders
rest 30s
10 KB Suitcase* Deadlift R
20m Suitcase Carry R
Rest 30s
10 KB Suitcase Deadlift L
20m Suitcase Carry L
rest 90s

*1 x KB held at side.

PM: Modify DU to singles or ball taps.

B. 2 Rounds each for time of:
10 Shoulder Press @55% of 1RM
15 Ring Rows
20 Hollow Rocks
25/18 Calories, bike
30 Wall Balls 9/7kg

*Rest 5 minutes between each round.

PM: Modify hollow rocks to 10m bear crawl.
Find IAP and ensure hips are higher than shoulders.

StKilda Barbell

A. Power Clean
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Hang Squat Clean

Set #1 – 60%
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Sets #5+6+7 – 69-75%, based on feel.

B. Dip Drive +
2 Push Jerk (from floor)
5 x 3 (1+2)

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