Workout of the Day

Workout of the Day 12th October

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT


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 (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)


Metcon (No Measure)

3 Rounds, for quality

8 Nordic Hamstring Curls

50 Banded Leg Curls “middle range”