Workout of the Day

Workout of the Day 21st Sep

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Rounds

400m Run

10 Inchworms

10 Teacups, per arm

10 Hanging Hip Touches

1min Child’s Pose

1min Banded Hamstring Stretch, per leg


CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Adjusted loads for metric system:

35/20 kg

60/35 kg

75/45 kg

90/55 kg

In most cases there is no need to scale the loads. You will either struggle with the weight on the barbell (strength) or the volume of snatches (fitness). Only those who have both will even make it to the last barbell.

Metcon (Weight)

Immediately Following 12.2

5mins to find 1RM Snatch