Workout of the Day 19th January

January 18th, 11:00pm January 14th, 1:16pm

Luke Fiso

Workout of the Day

Instinct Fitness – CrossFit Thorndon – CrossFit

Warm-up

Warm-up (No Measure)

Clean and Jerk prep

5 Muscle Cleans

5 Power Cleans

5 Front Squats

5 Push Press

5 Push Jerk

Weightlifting

Thruster + Push Jerk + Split Jerk (1+1+1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

1 Squat Snatch (70/45)

3 Clean and Jerks (70/45)

30 double-unders

CrossFit45 WOD

Metcon (AMRAP – Rounds and Reps)

10min to find daily max:

Thruster + Push Jerk + Split Jerk

Drop to 70% and perform…

12min AMRAP

1 Squat Snatch

3 Clean and Jerks

30 Double Unders