Workout of the Day

Workout of the Day 11th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1min KB Ankle Stretch

10 Wall Squats

1min Front Rack Stretch

10 Wall Squats

5 Sets, with light weight (40/30)

Pause Power Clean

Pause Squat Clean

*3sec at the knee


Metcon (Time)

10 Squat Cleans @ 45%

8 Squat Cleans @ 55%

6 Squat Cleans @ 65%

4 Squat Cleans @ 75%

2 Squat Cleans @ 85%

[Time Cap: 6min]

Penalty for missed lift, elbows touching knees, stepping in the catch, etc.

= 7/5 cal Assault Bike
Similar to last time but slightly lighter and double the reps!

The goal here is to go AS FAST AS POSSIBLE, without missing a lift.


Metcon (AMRAP – Rounds and Reps)

15min AMRAP

60 Bar Hops

200m Run

5 Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

Rx: 55%

Sc: 45%