Posted on Jul 7, 2019

CrossFit StKilda Workout Of The Day 08/07/19

A. 3min AMRAP
20 Hang Power Snatch 40/30kg
10 BBJO’s
20 Thruster 40/30kg
10 BBJO’s 24/20”
20 Hang Power Cleans 40/30kg
10 BBJO’s
20 Overhead Squats
10 BBJO’s
20 Bar Muscle Ups

Rest 3mins

A.1 6min AMRAP
20 Hang Power Snatch 40/30kg
10 BBJO’s
20 Thruster 40/30kg
10 BBJO’s 24/20”
20 Hang Power Cleans 40/30kg
10 BBJO’s
20 Overhead Squats
10 BBJO’s
20 Bar Muscle Ups

Rest 3mins

A.2 9min AMRAP
20 Hang Power Snatch 40/30kg
10 BBJO’s
20 Thruster 40/30kg
10 BBJO’s 24/20”
20 Hang Power Cleans 40/30kg
10 BBJO’s
20 Overhead Squats
10 BBJO’s
20 Bar Muscle Ups

PM:
Replace hang snatch with KB swing
Replace remaining barbells with DB’s
Replace OHS with KB Goblet Squat
Replace Muscle ups with ring rows
Replace BBJO with weighted box step overs

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