CrossFit StKilda Workout Of The Day 14/07/2018
Today’s the day peeps!
A. For time:
etc, etc, etc, until…
*There will be timecaps of 45 or 60mins.
Please arrive early and start warming up if you want to have a serious crack at this.
This is going to be a serious/fun workout. Be smart with your pacing so you can move efficiently for the entire workout. Unless you are a serious runner or love the burpee, the first 2 rounds should be warm up and then you want to settle in and keep moving.
Even though its winter please make sure you are well hydrated and fuelled prior to this workout. Don’t eat a huge breakfast of pancakes and bacon but do make sure you have had something prior to training including some water/coffee/tea etc.
A. Segmented Snatch Grip Deadlift – 3 Pauses
@ 3131; 5,5,5; rest 2mins – keep loads moderate this week
B. Segment Snatch Pull
Stand on a 2″ Step so you are lifting from a slight deficit; 5,5,5; rest 2-3mins (reset at the bottom of each rep) – start light this week