Posted on May 13, 2019

CrossFit StKilda Workout Of The Day 14/05/19

A. “Sleep Walk”
In Teams of 3:
“Sleep Walk” Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining – Max Overhead Squats 42.5/30kg
(PM: from the rack)

Rest 3:00

“Sleep Walk” Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining – Max Hang Squat Cleans 50/35kg
(PM: DB Hang Squat Clean or DB Front Squats)

Rest 3:00

“Sleep Walk” Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining – Max Thrusters 60/42.5kg
(PM: from the rack)

Three scores – total reps from each part.

StKilda Barbell

A. Split Jerk
3 Sets of 3 – Tall Jerk
4 Sets of 2 – Pausing Split Jerk
5 Sets of 1 – Split Jerk
Building to a heavy single for the day.

B. 5 sets of:
8 Dumbell Bench Press
8 Dumbell Rows

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