Posted on Oct 11, 2019

CrossFit StKilda Workout Of The Day 12/10/19

A.‘Chesty Helen’
3 RFT
400m Run
21 KettleBell Swings
12 Chest 2 Bar Pull Ups

B. EMOM x 10
M1 – 35 Double Unders + 4-8 Hand Release Push Ups
M2 – 14/12 Cal Row + 10 Hollow Rocks

StKilda Barbell

A. Macho Man
EMOM as far as possible:
3 Power Cleans
3 Front Squats
3 Jerks

Your goal should be to go as heavy as possible for as long as possible. 8-10 rounds should be a minimum, but if you get to 8 easily, then you should add weight.

B. Deadlift
3 x 12
Add load each set.

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