Posted on Sep 5, 2019

CrossFit StKilda Workout Of The Day 06/10/19

A. 20mins working through:
Snatch Pull + Power Snatch + Overhead Squat – Add load each set.
6-8 Ring Dips
10 Banded Lat Pull Downs

Adv – Treat this like an AMRAP and move well adding load as far as possible with the SN cplx.
Int – Focus on good mechanics across all movements and add load where possible on SN cplx.
Beg – Rest between movements and focus in building confidence with Skill of the SN cplx and strength with Dips/Pull Dows.

B. WZA (International) Online Qualifier Event 1
9min AMRAP of:
3 Hand Power Snatch 35/25 – 30/20 – 25/15kg – SCALE
3 Overhead Squats
30 Double Unders

Add 3 reps to Barbell movements each round.

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