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