Workout of the Day

Workout of the Day 19th Dec

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

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Warm-up (No Measure)

5 Sets

5 Straight Legged Box Jumps

5 Broadjumps

1min Overhead Squat hold


Metcon (Weight)

Every 2min for 6min

2 High Hang Snatch

Every 2min for 6min

2 Hang Snatch

Every 2min for 6min

2 Snatch Lift-offs + 1 Snatch

Every 2min for 4min

3 Position Halting Snatch Deadlift
Bar load will consistenly increase from beginning to end of this lifting session.


Metcon (3 Rounds for time)

3 Rounds, each for time:

12/8 cal Assault Bike

9 Burpee Box Jump Overs

6 Power Snatch

*Rest at least 2min between sets.

Rx: 24″/20″, 60/40kg

Int: 24/20″, 40/30kg

Sc: Burpee only, 30/20kg