Workout of the Day

Workout of the Day 18th of August

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT

Warm-up

Warm-up (No Measure)

Jerk Recovery Drill

Secure the bar in the jerk rack position and step into the full split jerk receiving position. Step about a foot-length back with the front foot into a partial split position—this will be the starting position for each rep. Keeping your weight balanced evenly between the front and back foot, dip straight down, drive straight up, and step the front foot forward into the full split position while punching the bar up into the overhead position. The back foot should stay connected to the floor throughout the movement and your weight should be balanced evenly between your feet when your front foot reconnects with the floor. The hips should also move forward as you step the front foot to keep them under the bar in the split position.

https://youtu.be/2uSBT7csXgU

Weightlifting

Split Jerk (2RM)

10min to find max,

then 3×1 at the same weight (5min)

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here