Workout of the Day

Workout of the Day 13th November

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

Warm-up

Warm-up (No Measure)

10 J-Curls

10 Kang Squats

10 Power Cleans

Metcon (Weight)

3 @ 60%

3 @ 70%

5 @ 80%

2×5 @ 90%

2×6 @ 85%
Percentages based on 5RM from two weeks ago. Otherwise go by feel.

Weightlifting

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Clean

Front Squat

Burpee Over Bar

Rx: 50% of 1RM Power Clean