Posted on Sep 22, 2019

CrossFit StKilda Workout Of The Day 23/09/19

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes to Bars/Hanging Knee Raise
50 Double Unders/30-40 Doubles/75 Singles with DU attempts at 25/50/75
15 Squat Cleans Open Weight 60/42.5kg
25 Toes to Bars
50 Double Unders
13 Squat Cleans 80/60kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes to Bars
50 Double Unders
11 Squat Cleans 102.5/75kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bars
50 Double Unders
9 Squat Cleans 120/90kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes to Bars
50 Double Unders
7 Squat Cleans 140/105kg

Stop at 20 minutes.

Adv – Add load each round of Squat Cleans – Aim for a min 12min worth of work.
Int – Add load after 13 Squat Cleans. Aim for 12-16mins.
Beg – Same load across all sets. Aim 12-16mins.

B. EMOM x 8
6 BBJO + 8-10 Alt DB Snatch

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