Posted on Oct 4, 2019

CrossFit StKilda Workout Of The Day 05/10/19

Jenna’s Birthday WOD!

A. “The Private”
With a partner complete the following for time;
610m Row (alt every 305m/both athletes must complete 610m)
90 Air Squats (alt every 15 reps/both athletes must complete 90reps)
29 Power Cleans 60/45kg 50/35kg (alt every 5 reps/both athletes must complete 29reps)
90 Air Squats (alt every 15 reps/both athletes must complete 90reps
610m Row (alt every 305m/both athletes must complete 610m)

B. For time:
400m Run
40 Box Jumps 30/24”
400m Run

StKilda Barbell

A. 1 Clean + 2 Split Jerk
Work to a Max

A.1 2 Push Jerk + 1 Split
@ 75-80% PartA.

B. Clean Pull
3 x 1 @ 90%
3 x 1 @ 100%
3 x 1 @ 100%++

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