Posted on Jun 16, 2019

CrossFit StKilda Workout Of The Day 17/06/19

A. EMOM x 10
M1 – Hang Snatch (any snatch) + Overhead Squat – Add load each set.
M2 – 30s Max Strict Chest 2 Bar

M1 – 2 x Overhead Squat/5 Box Squat (go by how hips are feeling)
M2 – Double DB Bent Over Row

B. 3 sets each for time:
400m Run
18 Power Snatch 42.5/30kg
12 Overhead Squats 42.5/30kg
6 Ring Muscle Ups

Rest 3 minutes between each round.

Replace run with row/Airbike/ski erg
18 DB Snatch
12 Single DB Overhead Squat (6 each side)
10 Ring Rows

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