Workout of the Day

Workout of the Day 21st July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

3 Rounds

1:00 Machine

20 Single Leg RDLs

:30 Squat Hold

Workout Prep

3 Sets:

3 Front Squats

3 Hang Clean

3 Shoulder 2 Overhead

Set 1 – Barbell

Set 2 – 40/30

Set 3 – 60/40


Metcon (AMRAP – Reps)

30min EMOM

6 Front Squat

6 Hang Cleans

6 Shoulder to Overhead

*Continue until you fail to complete the work within the minute.

Rx: 70/45kg

Int/Masters/Teens: 60/40kg

Sc: 40/30kg
Workout Notes:

Target Score: 12-15 rounds

As this is a qualifier, it is recommended to perform at the level you feel you can be competitive even if you have not signed up.

Although the time cap allows for 30 rounds it will be a challenge to get there. The work should be complete in one unbroken set to maximise rest while keep the movement smooth and consistent.