Posted on Apr 22, 2016

CrossFit StKilda Workout Of The Day 23/06/2016

A. CrossFit Mainsite Workout 20/04/2016
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 35/20kg
From 5:00-10:00 use 42.5/30kg
From 10:00-15:00 use 52.5/40kg

Continue adding 10kg every 5 minutes for as long as you are able.

B. For quality:
10-1 Strict Pull Ups

StKilda Barbell

A. Power Snatch
60%x3 70%x3 80%x3 85%x3 85%x3 75%x3

B. Power Clean & Power Jerk
60%x3+3 70%x3+3 80%x3+3 85%x3+3 85%x3+3 75%x3+3

C. RDL (%1RM front squat)
60%x3 70%x3 80%x3 85%x3 85%-3 75%x3

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