Posted on Sep 12, 2019

CrossFit StKilda Workout Of The Day 13/09/19

Prep:
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.
DT Ladder
Ev 4min complete 3 rounds of the following;
12 Deadlifts
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

PM’s
Replace barbell with dumbbells. Same load across all sets.

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