Posted on Nov 17, 2019

CrossFit StKilda Workout Of The Day 18/11/19

A. 4 sets of:
40m Mixed KB Carry (20m E/S – 1 KB OHD + 1 KB in FC)
10 Overhead Barbell Cossack Lunge 20/15kg

B. Pause Clean and Jerk
6 x 1+1, 1+1
Pause for 3 seconds on the Clean catch and 3seconds in the Jerk Catch.

C. EMOM x 10
5 Front Squats + 4 Push Press + 3 Thrusters
If you cannot complete all the reps in 60s then the goal is to go as far as you can each round, but do not reduce reps. Athletes MUST start each round.

NO SHITTY DROPPING OF BARS. ANY SHITTY DROPS WILL RESULT IN A 15CAL AIR BIKE PENALTY. PENALTIES ARE ACCUMULATIVE AND MUST BE TAKEN AT THE END OF SESSION.

*”SHITTY” – Uneven landing, skipping across floor, bending of plates, basically just being lazy…

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