Workout of the Day

Workout of the Day – 1st August 2016

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


Warm-up (No Measure)

Clean technique patterning

5 reps each controlled and with perfect technique!

– Clean Pull to belly button

– Clean Pull to sternum

– Power Clean

– Squat Clean


Clean and Jerk complex

Find 1 Rep Max for the following complex, in 15mins:

Power Clean – Hang Squat Clean – Push Jerk


Spend the first 5 minutes with the coach going through the weightlifting complex then…

EMOM for 10mins:

Perform the complex at a comfortable weight. Focus on technique and speed.


Metcon (AMRAP – Rounds and Reps)

10min AMRAP

Ascending ladder – 3,6,9,12…etc

Power Cleans 60/40kg

Toes 2 Bar


Power Cleans 40/60kg

Sit Ups (x2)