Posted on Nov 29, 2019

CrossFit StKilda Workout Of The Day 30/11/19

Please note that there is NO 8am session today. 9 & 11am WODs, 10am Barbell.

A. 3 Rounds:
1min Wallballs
1min Alternating Dumbbell Snatches
1min Box Jumps
1min Single Arm Dumbbell Hang Clean & Jerks (Alt ev 3 reps)
1min Calorie Row
1min Rest

StKilda Barbell

A. Hang Power Clean
Work to a heavy set of 2.

B. Macho Man
EMOM – as long as possible.
3 Power Cleans
3 Front Squats
3 Jerks
Min goal should be 10 Rounds/RX 80/60kg

CFSTK 6 Week Spring Challenge

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