CrossFit StKilda Workout Of The Day 22/06/19
A. Back Squat
Add load each set.
Between sets perform 6 Chest 2 Bar Pull Ups
PM: Between sets perform 6 x FP1 (3 each side)
If coning is present remove legs & complete with arms only.
In teams of 2;
14min AMRAP of;
A – 6 DeadBall Cleans + 6 Deadball Squats – AHAP
B – Max Cals Air Bike/Rower/Ski Erg
Alternate every 12reps.
Score is totals reps for A and total reps for B.
A. Dip Drive
5 x 1 @ 110%
B. Pause Push Jerk (from racks)
Pause for 3sec in Dip and 3sec in catch.
5 x 1+1
C. Push Jerk
Work to a Max