Workout of the Day

Workout of the Day 22nd Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up Game – Coaches Choice

Barbell Warm up – C&J

5 Clean Pull

5 Hang Power Clean

5 Push Press

5 Hang Clean

5 Split Jerks

Weightlifting

Clean and Jerk (Build to single at 80% )

3 @ 55%

2 @ 65%

2 @ 75%

1 @ 77%, 80%, 82%, 85%

Clean Pull (3×3 @ 105%)

Clean Pull (3×3 @ 105%)

Metcon

Metcon (AMRAP – Rounds and Reps)

In Pairs; 12min AMRAP

8 Toes 2 Bar

6 Burpee Box Jump Overs

4 Squat Clean Thrusters

– alternating rounds –
Rx: 70/45kg, 24/20″

Int: 50/35kg, 24/20″

Beg: 30/20kg, Hanging Knee Raise