Workout of the Day

Workout of the Day 14th December

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