Posted on May 20, 2019

CrossFit StKilda Workout Of The Day 21/05/19

A. Clean Primer
5 Sets of 3 – Tall Cleans
The aim is to feel the top position (TALL) of the Clean before you move under the bar.

A.1 Clean and Jerk Complex
EMOM x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk

PM: A.
1 Box Squat
1 Behind the neck Push Press
1 OH Squat

B. EMOM x 6:
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading – 55% of 1RM Jerk

PM: Box Squats + BH Push Press

C. “Cement Mixer”
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar

PM: C.
15 Cal Air Bike
12 Kettle Bell Swings

No Barbell today. Instead come in and do the Main WOD. But still go for steak! Make friends!

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