CrossFit StKilda Workout Of The Day 13/09/19
Kneeling Box Jumps
A. 7 sets of:
1 Squat Clean + 2 Push Press
Adv – Add load each set/work to a max
Int – Add load at any time
Beg – Add weight at set 3&5
A. WZA/International Online Qualifier Event 3.
Ev 4min complete 3 rounds of the following;
9 Hang Power Clean
6 Shoulder to Overhead
If you complete the 3 rounds at a given weight within the 4min window, increase the weight to the next load, add another 4mins to your time cap and immediately begin on the next 3 rounds.
R1 – 42.5/30kg
R2 – 60/42.5kg
R3 – 70/47.5kg
R4 – 82.5/57.5kg
R5 – 92.5/65kg
Replace barbell with dumbbells. Same load across all sets.