Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
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
Strength
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
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.