Posted on May 16, 2017

CrossFit StKilda Workout Of The Day 17/05/2017

A. 3 sets of:
10 Single Arm KB Press – AHAP
Rest 30s
10 Single Arm DB Row – AHAP
Rest 60sec

B. “Nate”
20m AMRAP of:
2 Ring Muscle Ups>>3 C2B>>4 Jumping Pull Ups
4 Handstand Push Ups>>Box Push Up>>HRPU
6 Kettle Bell Swings 32/24kg

StKilda Barbell

A. Pause Clean Pull
7 x 1
Pause for 3 seconds 1″ off floor, at knee, at mid thigh, then pull.
Same load across all sets.

B. EMOTM x 15
2 TnG Power Clean @ 75% 1RM PCLN

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