Posted on Jul 11, 2018

CrossFit StKilda Workout Of The Day 12/07/2018

A. EMOTM x 8
1 Power Clean + 1 Hang Squat Clean
Same load across all sets @ approx’ 75-80% 1RM Clean

B.El Locko’s Birthday WOD.

We first did this workout at Inkerman St in 2013. But now that Im 5 years older there are 5 more reps per movement! And, I cant be f#kd doing 135 T2B so I have recuced my reps to 30.. My birthday I can do what I want!

B. Main Group – For time
50 Double unders
15 Front squats (60kg/40kg)
15 Toes to bar
50 Double unders
20 Back squats (60kg/40kg)
20 Toes to bar
50 Double unders
30 Deadlifts (60kg/40kg)
30 Toes to bar

I (and anyone that wants to join me) will be completing the following:

50 Double Unders
45 Front Squats (60kg/40kg)
30 Toes To Bar
50 Double Unders
45 Back Squats (60kg/40kg)
30 Toes To Bar
50 Double Unders
45 Deadlifts (60kg/40kg)
30 Toes to Bar

+ 45 Burpees…

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