Workout of the Day

Workout of the Day 18th December

Instinct Fitness – CrossFit Thorndon – CrossFit


Warm-up (No Measure)

2 Sets of 5 reps each:

Snatch pull

Muscle Snatch

Power Snatch

Squat Snatch

First 3 weight jumps perform

Power Snatch + Squat Snatch

This warm up should take about 10mins.


Squat Snatch (Find 1RM [15min])

This is not a Power Snatch into an overhead squat. Work on catching the bar as close to the bottom of the squat as possible. If you default to power snatch you MUST strip the bar back and work on your technique, more weight is never the answer.

Scaled: 5RM Squat Snatch


Metcon (Time)

800m Run

75 Thrusters (35/25kg)

800m Run

CrossFit45 WOD

Metcon (Time)

5 Rounds

20 Wall Balls (9/6)

20 Sumo Deadlift High Pull (50/35)