Posted on May 16, 2016

CrossFit StKilda Workout Of The Day 17/05/2016

A. EMOTM X 10 – Handstand Push Up
Min 1:
Level 1 – ME x Strict Handstand Push Ups (Scale + 1 abmat)
Level 2 – 3 x Kick Up to HS + Negative to floor
Level 3 – Kick Up to Wall Hold /Headstand Hold – 40seconds
Min 2: – 45sec Facedown Hollow Hold

B. Push Press
5 x 3
Same Load across all sets.

C. Complete for time:
400m Row
20 Handstand Push Ups (Adv 2″ Deficit/Beg HRPU)
10 Double KB Overhead Squats (Scale to Single OH 5L/5R – DBL KB Front Rack)
120 Double Unders
30 Toes to Bar
6 Double KB Overhead Squats

StKilda Barbell

A. Muscle Snatch
No Leg Muscle Snatch
5 x 2

A.1 Snatch Pulls (from the HH)
5 x 1
Same load across all sets

B. Power Snatch
2,2,2,1,1,1

C. Ev 90seconds x 10
Clean x 1rep
Add load each set.

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