Posted on May 20, 2016

CrossFit StKilda Workout Of The Day 21/05/2016

A. Saturday Squatting!
Front Squat
5 x 5
Same load across all sets.

B. Front Squat
2 x 12
Same load across sets.

C. In teams of 2:
16:00min AMRAP of:
150m Row
10 Wall Balls 9/7kg – 10′ Target
5 Power Cleans 50/35kg

Alternate after every full round.

StKilda Barbell

A. Behind The Neck Split Jerk
Work up to a heavy single for today.

B. Snatch Ladder
10 reps @ – by 2:00
8 reps @ – by 4:00
6 reps @ – by 6:00
4 reps @ – by 8:00
2 reps @ – by 11:00

The final bar should be within 5-10% of your Max Snatch.

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