Posted on May 3, 2019

CrossFit StKilda Workout Of The Day 04/05/19

A. Front Squat
2-3-5-10-2-3-5-10
Same load across all sets.

If you did Saturdays 12min AMRAP with 60kg FSQTS use that as a measure.

B. “Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Handstand Push Up
15 DB Deadlifts 22.5/15kg
15 DB Front Squats 22.5/15kg

PM’s;
Strict Seated DB Pres

StKilda Barbell

A. Squat Snatch
EMOM x 12:
Minutes 1+2+3:
1 Snatch Pull
1 Hang Squat Snatch
1 Squat Snatch
Minute 4 – Rest.
Minutes 5+6+7: 1 Squat Snatch
Minute 8 – Rest.
Minutes 9+10+11: 1 Squat Snatch
Minute 12 – Rest.

Off the clock, three singles ranging from 75-85% – NO MISSES

B. Snatch Pull
3 x 2
3 x 1

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