Workout of the Day

Workout of the Day 17th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Metcon (No Measure)

Reverse Tabata (8x 10:20)

Bike/Row/Burpees

With empty barbell

20 Deadlifts

20 Cleans

20 Front Squats
Mobility:

5 J-Curls

10 Kang Squats

1min Front Rack Mobilise

Weightlifting

Hang Clean (3-3-3-3-3-3)

Increasing load after each successful set.

Note: It does not say Power Clean.

Metcon

Metcon (Time)

4 Rounds

12 DB Snatch

9 Burpee to target

6 Bar Muscle Ups
Target is bar used for BMU/Pull ups

Rx: 22.5/15kg

Int: 15/10kg, Burpee C2B

Sc: 10/5kg, Standard Burpee, Jumping Pull Ups