Crossfitstkilda - crossfitstkilda.com - CrossFit St.Kilda
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28/08/13 – Front Squats - 27 Aug 2013 | 01:07 pm
1) Squats Front squat 3×5 or 5×3 2) Cleans 5×1 Halting clean pull+Low hang clean (Moderate) Halting clean pull pause for 3 count 1cm off floor then @ Knees then @ hip before standing then return t...
27/08/13 – “Falkel” - 26 Aug 2013 | 01:29 pm
1) 5×10 Hollow roll to superman Between sets warm-up HSPU and Box jump 2) Hero Workout “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump (30/24″) 1 ...
26/08/13 – Back squat - 25 Aug 2013 | 04:47 pm
1) Squats Back squat 3×5 or 5×3 moderate/heavy Total 100 partner leg throws between sets 2) Assistance 2×20 Super squats 1 Rep= 1 Back squat + 1 Good morning (Very Light) 3) Met-con AMRAP in 8 ...
25/08/13 – “Angie” 24 Aug 2013 | 01:22 pm
1) Benchmark “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post score to Beyond the Whiteboard.
24/08/13 – Front Squats – 23 Aug 2013 | 01:09 pm
1) Squats Front squat 3×5 or 5×3 2) Assistance work A- 3×12 Single leg deadlifts No rest B- 3×12 Bent over BB rows Rest 60 seconds 3) Rowing 4x300m Row Rest as needed between efforts. 4) Fin...
23/08/13 – “Reverse Filthy Fifty” - 22 Aug 2013 | 01:02 pm
1) Reverse Flithy fifty For time: 50 Double unders 50 Burpees 50 Wall ball shots (9/7kg) 50 Back extensions 50 Push press (20/15kg) 50 Knees to elbows 50 Walking Lunge steps 50 Kettlebell swi...
22/08/13 – Back Squat - 21 Aug 2013 | 01:57 pm
1) Squats Back squat 3×5 or 5×3 Complete 3x 60 second side plank each side between sets 2) Deadlifts 10 minutes of deadlift practice completing sets of 5 staying light/moderate. 3) Met-con 5 Rou...
21/08/13 – Pressing – 20 Aug 2013 | 01:24 pm
1) Strength For quality 2 Rounds of 5-4-3-2-1 Strict press in dip (light) & Strict pull-up (un-broken) Minimal rest between movements. Rest as needed between rounds. 2) Jerks EMOTM for 7 minut...
20/08/13 – Front Squats - 19 Aug 2013 | 01:00 pm
1) Squats Front squat 3×5 or 5×3 Total 100 Bandy rows between sets 2) Met-con 5 Rounds for time 5 Hang cleans (70/50kg) Run 200m 3) Extras 3x Max effort weighted plank (20/15kg) Post scores t...
19/08/13 – Snatch – 18 Aug 2013 | 01:49 pm
1) Overhead squats 5×2 Tempo = 10-5-X-1 Light 2) Snatch EMOTM for 7 minutes 1 Pause Snatch+1 Pause Overhead squat -> hold at knees for 3 count then in bottom of OHS for 3 count. Weight used= Ligh...
