Posted on Sep 26, 2016

CrossFit StKilda Workout Of The Day 27/09/2016

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A. In teams of 3:
6k Row
Alternate every 400m

B. In teams of 3:
For time: 1000m
A – Farmers Carry 24/16kg (Sub to DB’s)
B – Front Rack Carry 16kg/12kg (Sub to DB’s)
C – Overhead Waiters Walk 6/4kg (Sub to DB’s)

Alternate every time an athletes puts down the KB’s.

StKilda Barbell

A. Clean Pulls + Pause
5 x 2 (1,1)
3sec Pause @ 1″/bottom of knee/mid thigh – then pull
Rest bar 5-7 secs between reps.

B. Power Clean
7 x 3 (1,1,1)
Rest bar 5-7 secs between reps.
In 18mins work up to a max.

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