Posted on Jan 24, 2017

CrossFit StKilda Workout Of The Day 25/01/2017

A. 10 Rounds for time of:
3 Strict Pull-ups>>Band>>RRow
6 Kipping Pull-ups>>Jumping Pull Ups
9m Handstand Walk>>16 Shoulder taps>>360 Box Walk
12 Alt Pistols>> Prawn Squats

B. For time:
500m Row

Comp Extras.
A. Bench Press
7 x 7
Same load across all sets.

B. Front Squat
7,5,3,5,3,1
Add load each set – work up to a heavy 1.

StKilda Barbell

A. Clean & Jerk
60% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
(80%/1) x 2

2. Clean Pull
95% x 3
(100%/3) x 4

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