Posted on Jun 24, 2016

CrossFit StKilda Workout Of The Day 25/06/2016

A. 2mins Max Double Unders

B. Ev 90s as long as possible:
Front Squat x 2 reps
Each set add a min 2.5 KG max 5kg
Start at approx’ 65% 1RM FSQT.

C. In teams of 2, 14min AMRAP of:
42 Synchro Deadlifts 70/55kg (Both athletes must be locked out at Top)
34 Synchro Thrusters 42.5/30kg (Both athletes must be synchro in bottom of squat locked out Overhead)
26 Synchro Burpees to plate (Both athletes must be synchro with chest on floor and feet on plate)

StKilda Barbell

A. Every 90seconds x 5:
1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Start at approx’ 60% of 1RM CJ and add load each set.

B. Rest 3:00mins after last set,
then take 2-3 attempts at a max for the complex: 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

C. Accessories:
3 sets of:
Pendlay Row x 12 reps
30seconds rest
Single Arm KB Press x 12reps
60seconds rest