Posted on May 21, 2017

CrossFit StKilda Workout Of The Day 22/05/2017

This week we are re-testing the Strict Pull Up, Strict Hand Stand Push, Chest 2 Bar, Toes 2 Bar and Kipping HSPU.

All members should try and get in for all of these tests.

A. Gymnastics Testing – Strict Pull Up
EMOM x 10
Lvl 1 – 3-5reps
Lvl 2 – 2-4reps
Lvl 3 – 1-3reps

You may use a band (1 x Blue is Max) but please note in scaling.

Compare to: 03/04/2017

B. Run an easy 3k,

then straight into:

B.1 Back Squat


A. EMOM x 9
M 1-3 5 Squat Clean Thrusters 50/35kg
M 4-6 4 Squat Clean Thrusters 55/40kg
M 7-9 3 Squat Clean Thrusters 60/45kg

B. For time:
50 Cal Bike
50 Cal Row

CFSTK 6 Week Spring Challenge

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