Workout of the Day

Workout of the Day 17th July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Sets with empty barbell

Dip & Drive

Dip, Drive & Shrug

Dip, Drive & High Pull

Muscle Snatch + Overhead Squat

Power Snatch + Overhead Squat

Squat Snatch

*rest between sets


Metcon (Weight)

Every 2min x 5

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats

Choose a weight you can perform all reps with good technique. NOT BUILDING.


Metcon (Time)

5 Rounds:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

[Time Cap: 15min]

Rx: 70/45kg

Int: 50/35kg

Sc: 30/25kg
Use one bar – if you can deadlift significantly more than your overhead squat then you are like every other normal human being on Earth.