Workout of the Day

Workout of the Day 16th January

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.