Workout of the Day

Workout of the 23rd Apr

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bring Sally Up – Overhead Squat version!

:30 Pigeon Pose, per leg

:30 Couch Stretch, per leg

:30 Ankle Stretch, per leg

Warm-up (No Measure)

5 Clean Deadlifts

5 Muscle Cleans

5 Power Cleans

5 Squat Cleans

*pause in the start position for each rep

Strength

Squat Clean (Clean + 2 Front Squats)

Every 2 mins for 18mins

Perform 1 rep:1 Squat Clean + 2 Front Squats. Increase load after each successful lift. Stop when technique is compromised.

Squat Clean (Clean + 2 Front Squats)

Every 2 mins for 18mins

Perform 1 rep:1 Squat Clean + 2 Front Squats. Increase load after each successful lift. Stop when technique is compromised.

Metcon

Metcon (Time)

7 Rounds

11 Front Squats

11 Toes 2 Bar

Rx: 50/35

Int: 40/30, Knees to Chest

Sc: 20/15, Sit-ups

[Time Cap: 15min]