Instinct Fitness – CrossFit Thorndon – CrossFit
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)