Posted on Aug 5, 2019

CrossFit StKilda Workout Of The Day 06/08/19

A. EMOM x 9
Snatch Grip DL to Knee
Snatch Grip DL
Snatch High Pull
Hang Power Snatch
Squat Snatch

Adv – Add load and work to a max.
Int – Add load at set 4 & 7.

A.1 ‘Add a Rep’
Against a buddy:
Touch N Go Power Snatch 50/35 – 42.5/30 – 30/25 – 25/15kg
1-2-3-4-5-6-7-8-9-10
on 3-2-1 Go Athlete A does 1 TnG Power Snatch, then B does 1 TnG PS, then a does 2, B does 2, A does 3, B does 3 etc.
Continue in this order until either athlete can no longer complete the required reps Unbroken.

B. For time:
Buy In:
150 Double Unders
Into 5 rounds of:
14 Toes 2 Bar
7m Handstand Walk
Cash Out:
150 Double Unders

PM’s
A. DB Deadlift, DB Power Clean, DB Hang Power Clean, DB Jerk
A1. Double DB Snatch (2,4,6,8,10,12)
B. Buy In:
15 Cal Air Bike
Into 5 rounds of;
12 Deadball Cleans (over shoulder)
12 Push Ups
Buy out:
15 Cal Air Bike

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