Workout of the Day

Workout of the Day 18th June

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 rounds

5 DB Clean & Jerk, per arm

5 Kick to Handstand

1min each

– Shoulder External Rotation with dowel

– T-Spine Opener on foam roller

Warm-up (No Measure)

10 Sets:

Power Clean with Pause in receiving position

Push Jerk with Pause in receiving position


Clean and Jerk (5-4-3-2-1)

Build to a heavy power clean + push jerk. Each set is touch & go, no resetting on the floor.


Metcon (Time)

8 Rounds

In Pairs, alternating rounds

10 Clean & Jerks

10 Back Squats

10 Burpee Over Bar

Rx: 60/40kg

Int: 45/35kg

Sc: 30/25kg
Full sprint on each round, you should be able to perform at least one round unbroken.