Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT
Warm-up
Warm-up (No Measure)
Clean and Jerk warm up
Build to the weight you will use in the metcon (Squat Cleans) but perform a full Clean AND Jerk.
Metcon
Metcon (Time)
400m Run
50 Wall Balls (9/6)
10 Squat Cleans (100/70)
Directly into 6min to find max Clean and Jerk…
Clean and Jerk (6min to find 1RM)
Accessory
Metcon (No Measure)
3 Rounds, for quality
8 Nordic Hamstring Curls
50 Banded Leg Curls “middle range”