Workout of the Day

10062016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Weightlifting

Back Squat (3-2-1-3-2-1-3-2-1-3-2-1)

Use waves of 3, 2, then 1 reps at the following weight percentages (of 1RM):

Wave 1: 85%, 90%, 95%

Wave 2: 90%, 95%, 100%

Wave 3: 95%, 100%, 105%

Wave 4: 100%, 105%, 110%

This will be a very challenging session and to make it through all 4 waves is phenomenal.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Ali”

10 Rounds for time:

50 Double Unders

10 Push Press (30/42.5)

Performance: 12 Rounds

10min cap