Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
30 Single Unders
5 Box Jumps, step down
5 Muscle Cleans – light
Metcon (AMRAP – Rounds)
1: 60 Double Unders
2: 3 Box Jumps 48/40″
3: 3 Power Cleans 100/70kg
Scale loads & box height as needed, power cleans should be no more than 70%.
Today is a skill/strength piece turned conditioning. You’ll need to focus on every rep.
Double Under: Experience athletes should be aiming to complete these in under 40s. If you don’t have double unders yet use this minute to practice.
Box Jumps: They’re high so use a step in if needed, big arm swing , hip drive, and focus will be key.
Power Clean: Heavy singles, set up properly for every lift and focus on fast elbows as you move under the bar for the catch.