Posted on Aug 19, 2019

CrossFit StKilda Workout Of The Day 20/08/19

A. Skills AMRAP;
14min AMRAP
10m Handstand Walk
14 Heavy Russian KB Swings – AHAP
Approach this AMRAP at a slower pace than a traditional AMRAP.

B. ‘Nasty Girls’
3 Rounds for time of:
50 Air Squats
7 Muscle Ups*
10 Hang Power Cleans 60/42.5 – 50/35 – 40/27.5kg
* Chest 2 Bar + Ring Dips
* Ring Row + Ring Dips

PM’s
A.
6 Shin Box Flow to stand (3 Each side) – Focus on IAP and stability when returning to floor.
2 Wall Kick Up (remove if not comfortable with inversions)
14 KB Swings

B. 3 RFT
10 Cal Airbike
25 Air Squats
7 Ring Rows + 7 Box Dips
10 DB Hang Power clean

StKilda Barbell

A. Split Jerk (from racks)
5 x 1 @ 85%
3 x 1 @ 95%
5 x 1 @ 95%+

B. Pause Push Press
5 x 2 @ X3X3
Same load across sets.

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