Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Front Rack Mobility
– Roll out Triceps & Lats
– Partner Front Rack stretch
Accumulate 30 “perfect” reps with an empty barbell, as clusters.
Weightlifting
Metcon (Weight)
Thruster + Push Jerk + Split Jerk
[12min to find max]
Metcon
Metcon (Time)
Perform as 15m shuttles…
60m (x4)
120m (x8)
180m (x12)
240m (x16)
300m (x20)
240m
180m
120m
60m
Partner up and alternate between work and rest.
CrossFit45 WOD
Metcon (AMRAP – Reps)
12min AMRAP
4 DB Power Cleans
2x15m DB Lunge (Farmer’s Carry)
8 DB Power Cleans
2x15m DB Lunge (Farmer’s Carry)
12 DB Power Cleans
2x15m DB Lunge (Farmer’s Carry)
etc..
Rx: 15/10kg
Score = Total DB Power Clean reps