Posted on Feb 27, 2018

CrossFit StKilda Workout Of The Day 28/02/2018

A. AMRAP 18 minutes of:
15/12 Cals Air Bike
50 Double Unders
3 Rope Climbs, 15 ft.

B. 4 sets of:
8 Bench Press – AHAP
Rest 30sec
12 KB DL + KB Curl – AHAP
Rest 30sec

CFSTK Metcon

200m Row
40 Deadball Cleans
300m Row
30 Deadball Cleans
400m Row
20 DeadBall Cleans
500m Row
10 Deadball Cleans

Open Prep/StKilda Barbell

O.P1 Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-knee, floor)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + Clean + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Set 5 = 85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 90%

CFSTK 6 Week Spring Challenge

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