Posted on Jul 18, 2016

CrossFit StKilda Workout Of The Day 19/07/2016

A. STRENGTH. EMOTM x 10
Min 1 – HandStand Push Up
Level 1 – 45sec ME Strict Handstand Push Up
Level 2 – 45sec ME Box Push Up
Level 3 – 45sec ME Hand Release Push Up
Min 2 – 45sec Max Double Unders

B. Tuesday GRUNT Work. 8 sets for total time of:
100m Run
10 Double KB Swings – AHAP
20sec Rest
100m Run
10 Double KB Thrusters – AHAP
40sec Rest

StKilda Barbell

A. Snatch Grip Push Press
5 x 5
Same load across all sets.

B. EMOTM x 12
Low Hang Power Snatch + Overhead Squat + Low Hang Snatch

C. Back Extensions
3 x 12

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