Workout of the Day

Workout of the Day 19th Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

5 Rounds, for quality

5 Strict Pull Ups

5 Strict HSPU

1:00 Plank

Metcon

Metcon (Time)

S2OH Ladder (from the floor)

21 Strict Press

15 Push Press

9 Power Jerk

6 Split Jerk

[8min Cap]

Rx weights:

SP – 40/30

PP – 60/45

PJ – 80/55

SJ – 100/65
Approach this just like the clean ladder from previous weeks. The weights should be challenging but possible to do in 1-2 sets. Reduce loads if the final weight is more than 70% of your max Jerk.

Metcon

Metcon (Time)

In Teams of 3:

100/70 cal Row or Bike

100 Box Jump Overs

100 Power Snatches

100 Front Squats

100 Power Snatches

100 Box Jump Overs

100/70 cal Row or Bike

(30min Cap)