Posted on Oct 11, 2018

CrossFit StKilda Workout Of The Day 12/10/18

A. Overhead Squat
5-5-5-5-5
Add load each set.

B. 3 Rounds for Max reps:
Power Clean for 30 seconds, rest 30 seconds 70/50kg
Power Clean for 25 seconds, rest 35 seconds
Power Clean for 20 seconds, rest 40 seconds
Power Clean for 15 seconds, rest 45 seconds
Power Clean for 10 seconds, rest 50 seconds

There is no rest between rounds. Soz.

Efficient Barbell Cycling is the key to survival for this workout. Weight may or may not play as big a part as how much the barbell is going to push you around in the second and third rounds. 40kg can easily feel like 60kg if you lose positions and have to chase the bar.

The goal is to hit the same reps each set, each round. Shop smart…

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