Workout of the Day

Workout of the Day 14th Mar

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Clean and Jerk Prep

2 Rounds

30sec Front Rack Openers

5 Scarecrow Cleans

1 Split Jerk

5 BTN Press from Split

Weightlifting

Clean + Front Squat + Jerk (Every 90sec for 10 Rounds (15min))

Start around 60% of your 1RM and increase load after every successful lift.

Metcon

Metcon (AMRAP – Reps)

16min EMOM

1: AMRAP Rope Climbs

2: 10 Cleans (60/40) + AMRAP Air Squats

3: 10/8 C2B + AMRAP Push Ups

4: Rest
Score = Total Rope Climbs + Air Squats + Push Ups