Posted on Jan 29, 2016

CrossFit StKilda Workout of The Day 30/01/2016

A. EMOTM X 12 – Handstand Push Up
Min 1:
Level 1 – ME x Strict Handstand Push Ups (Scale + 1 abmat)
Level 2 – 3 x Kick Up to HS + Negative to floor
Level 3 – Kick Up to Wall Hold /Headstand Hold – 40seconds
Min 2: – Alt between Left Side Plank 45sec/Right Side Plank 45sec.

B. In teams of 2,

0:00-6:00min
AMRAP of:
15 Deadlifts 80/60kg
15 Toes to Bar
A – Deadlift
B – Toes to Bar
Alternate.

10:00-16:00min
For time:
50Cal Row
130 Double Unders
A completes 50Cal Row
B completes 130Double Unders
Alternate when both athletes complete each movement.

20:00-
For time:
50 Hand Stand Push Ups/60 Hand Release Push ups
(6min Time Cap)

StKilda Barbell

A. Pause Snatch
w 3sec hold 1″ off floor and 3 sec hold at knee
5 x 2

B. Hang Squat Snatch
1,1,1,1,1

C. 3:00min ARMAP:
9 Power Snatches – Pick Load
15 Power Cleans
21 Jerks
Max Reps of OHS in the remaining time

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