Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
Barbell Warm Up
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
For all lifts below 50% perform 2 reps of the complex.
Hang Snatch + Overhead Squat (1 + 1)
Aim to increase on last week, this time it is only 1 hang snatch so the number should go up.
Weightlifting
Metcon (Time)
Reverse Snatch Ladder
2 @ 90% of daily max
3 @ 85%
4 @ 80%
5 @ 75%
6 @ 70%
7 @ 65%
8 @ 60%
9 @ 55%
10 @ 50%
15min Cap
Round weights UP to the nearest 2.5kg and change your own weights. Must be performed as a squat snatch.
CrossFit45 WOD
Metcon (Weight)
Every 90sec for 6 sets
1 Hang Snatch + 1 OHS
Increase load each set.
Metcon (Time)
Reverse Snatch Ladder
2 @ 90% of daily max
3 @ 85%
4 @ 80%
5 @ 75%
6 @ 70%
7 @ 65%
8 @ 60%
9 @ 55%
10 @ 50%
15min Cap
Round weights UP to the nearest 2.5kg and change your own weights. Must be performed as a squat snatch.