Posted on Oct 16, 2019

CrossFit StKilda Workout Of The Day 17/10/19

A. Snatch Complex
Snatch DL + Hang Power Snatch + Snatch
10 x 1+1+1
Adv: Add load to a Max.
Int: S DL + 2 HPS. Add load where possible.

B. Ev 2mins x 8
Interval 1 (1/3/5/7)
16/12 Cal Row
14 Air Squats
10 Push Ups

Interval 2 (2/4/6/8)
16/12 Cal Air Bike
14 Hollow Rocks
10 Ring Rows

PMs:
A. Back Squat + Snatch Balance + OH Squat (from rack)
Same load across all sets.

B. Interval 1
12 Cal AB or Ski Erg
10 Air Squats
10 Push Ups (from box) or DB Floor Press

Interval 2
20m Plate push (push weight plate in bear position)
12 Alternating Bird Dogs (6 E/S)
10 Ring Rows

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