Posted on Oct 24, 2016

CrossFit StKilda Workout Of The Day 25/10/2106


Gym News.

This week is week 4 of our training cycle so the focus is on uncommon skills, unilateral loads, and odd objects.

A. With a partner, working Indian file, complete for time:
3 Rounds each of:
250 Row
60 Doubles
12 Double KB Deadlifts 24/16kg

then straight into:

3 Rounds each of:
200 Row
50 Doubles
9 Double KB Front Squats 24/16kg

then straight into:

3 Rounds each of:
150 Row
40 Doubles
6 Double KB Thrusters 24/16kg

B. Cool Down/Stretch

StKilda Barbell.

A. EMOTM x 15
M1-5 5 x C&J @ 75%
M6-10 3 C&J @ 85%
M11-15 1 C@J @ 90%

B. Pause Overhead Squat
5 x 3 w’ 3sec Pause in bottom.
Same load across all sets.

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