Workout of the Day

Workout of the Day 15 Nov

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

Barbell Warm Up

5 J-Curls

:30 Front Rack Opener

5 Muscle Cleans

5 Power Cleans

5 Squat Cleans


Clean (3RM Power Clean, 1RM Squat Clean)

Go every 90sec.

Starting at 50% of your 1RM Clean, perform 3 rep touch & go Power Clean increasing 2.5kg each round. When you fail the 3RM continue up performing a 1 rep Squat Clean.


Metcon (Time)

For Time:

300 Double Unders

*every minute on the minute perform 3 Deadlifts

Time cap: 7min
Rx: 140/100kg

Sc: 500 Single Unders, Deadlift @ 1RM Clean weight.