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