Posted on Mar 14, 2018

CrossFit StKilda Workout Of The Day 15/03/2018

A. Clean Complex
Squat Clean + Hang Squat Clean + Front Squat

Work up to a heavy set for the complex and then complete 3 sets at that weight.

Rest as needed between sets.

B. 12min AMRAP of:
25 Double-unders
5 Hang Power Cleans, 70/45kg
5 Burpee Box Jump Overs, 24″/20″

Open Prep
O.P1. Conditioning
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts 102.5/70 + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10/8 Chest to Bar Pull-Ups

If you have been feeling good going into the Friday Open session with a rest day Thursday continue with that. If you feel like a Thursday sessions keeps you loose, moving and not so distracted by the Open workouts, then come in and train.

As always go by feel and if you need to scale load/reps/time domain then do so.

CFSTK 6 Week Spring Challenge

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