Posted on Apr 30, 2017

CrossFit StKilda Workout Of The Day 01/05/2017

A. Snatch Barbell Warm-Up
3 sets of:
Snatch-Grip RDL
Snatch Pull from Below Knee
Overhead Squat
Snatch Push Press
Drop Snatch
Hang Power Snatch
Snatch from Below Knee

Set 1 – 5 reps of each @ 20/15kg barbell
Sets 2-3 – 3 reps of each @ 40/25kg

B. Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
Build over the 6 sets to something heavy for today.

and then…

C. Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
Pause in the receiving position for 2 full seconds before standing.

Barbell workout courtesy of CrossFit Invictus.

D. For time:
150 Double Unders
50 DB Snatch 25/15kg
150 Double Unders

6 DBall – AHAP
12 Cal Air Asshole