Posted on Dec 23, 2015

CrossFit StKilda Workout of The Day 24/12/2015

Last day of the official CFSK training year today. WOD’s at 5.30am, 6.30am, 9.15am and 12.30pm.

CFSK Hang Loose Xmas V2

A. Back Squat
Set 1 – 2 @ 70%
Set 2 – 10 @ 70%
Set 3 – 2 @ 80%
Set 4 – 15 60%
Set 5 – 2 @ 90%
Set 6 – 20 50%
E2MO2M x 6 (12mins)

B. 7min AMRAP
200m Run
5 x Back Squats 60/45kg
Bar can be taken from floor or rack.
Floor is RX.

4min transition

C. Flight Simulator – Take Off.
Get as far as possible in 8minutes.
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders

If you complete the set of 50, start working back down the ladder;

45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

CFSTK 6 Week Spring Challenge

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