Workout of the Day

Workout of the Day 11th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

-Line Drills-

Bear Crawl

Walking Spidermans

Soldier Kicks

Broadjumps

Weightlifting

Power Clean + Push Jerk (Build to 2RM in 12min)

Metcon

Metcon (Time)

15 Bar Facing Burpees

5 Clean and Jerks

12 Bar Facing Burpees

4 Clean and Jerks

9 Bar Facing Burpees

3 Clean and Jerks

Rx: 100/70

Int: 80/50

Sc: 40/30
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.